Znew

didn't sleep last night
yesterday (tue)
just demo some 16kg get-ups (can do on both sides but needs practice)
some cleans (need to practice timing)
and military presses (a lot easier on right side of course, can knock off sets of 4 or 5 no prob, left could only do like two sets or 2-3, but still with a 16kg that's improvement?)
and snatches (timing needs practice) / swings

looked at NWU1 book today
pelvic tilts, am i using lower back extensors/typestuff as hip extensors? i feel like i have too much lumbar movement/utilization when i should be isolating more. will have to isolate. maybe that is root cause of Swing issue? also L/R hip flex/extensor asymmetry possible?
noticed that L and R shoulder ROM wasn't as good as was last week or wk before? but then again i haven't been focusing on that as much as improving hip stuff esp posterior glute max L upper fiber with arm circles.
so do some more focused Z work (when doing figure 8s what part of c-spine moves?)
questions for the trainer community i guess

wanted to run practice a little this morning but rain! so instead NWU1 and maybe some presses/get-ups/looking for eggs, then jump-rope stationary bike cuz rain :( before dinner

pre-breakfast
more mobility
wall squat practice. need more dis?
light 8kg get-up practice / 5+5 MP / BUC for grip practice
arm bars and hip circles, ROM is like 80% was like 35% earlier

work day
write 3 page proposal for fellowship
throwing practice 30 min, warmup, work on 2h catch (R palm a lil bleh in middle), still not sure about L shoulder when low fh throw hm. where is axis of rotation?
jogging a lap / sprint
bike intervals to WF
now for soft-tissue/stretch& shower