wk wk

last week:

tues, 8 mile non-stationary bike
wed, farmer's walk 2mi
thu fly out
fri-sun z-health r-phase cert part 2

need work on c5, lumbar spine rot left. shoulder circles esp on medial side... also in ankle circles, use heel to drive through and hit all targets.

today, z warmup, backward lunge, chinese wall squats (feel the back opening up)
i-phase shoulder circles, lunge thoracic a/p waves
a few minutes of 12kg get-ups, feeling a lot better than two wks ago, focus on letting pushing heel in punch+crunch come out and that knee not go valgus-y.

8+7+6+5 easy 12kg swings
2+2 SLDL ipsilateral
2+2 SLDL 12kg contralat

4+4 12kg MP -- focus on opening up through thoracic and spiraling down for glute activation
3+3 12kg clean & press -- left side press feeling a lot stronger/cleaner!

practice 4+4, 3+3 ish 12kg snatches, work on soft landing (R better than L, might not be hip snapping enough?)
stretch
ankle dorsiflexion lunge practice
TFL stretch, pump / hip flexor stretch
plantar fascia ice/myofascial release--not really noticing it today, in fact was more noticable weirdness in L foot the other day