Foam Roll
Static Stretching Lateral Hamstrings, ASLR, Hip flexors Calfves
Corrective work - single leg hip abduction with emphasis of weight on medial part of foot
Heavy focus on soft tissue work for pecs, armpits and shoulder area

KB Arm bars 16kg 1/1 , 1/1 , 1/1, 1/1, With press 1/1 1/1

 L Chin Up ladder 1 2 3 4 5 6 5 4 3 2 1

Pistol
16kg 3/3
24kg 3/3 x 2

5 Minute Snatch Test 24kg 100 reps in 4:55 This one really wore me out.


Doubles Complex 24kg
5 snatches
Overhead Walk 10 yards
5 swings
Rack walk 10 yards
5 Front Squats

Recovery HR done for a total of 3 rounds.


I was pretty beat from the snatch test, Ill get more double work in later this week.


So far for the week 15 swings
115 snatches
10 sets of chin ups - ill be doing more
0 HSPU Sets

At the end I tried a little steel bending. This is a great technique that teaches progressive tension. Being able to apply pressure than progressive increase the tension to maximum and maintain it. Its the same concept of having a couple extra gears when dead lifting heavy.Deliberately applying steady consistent force to move the load, as it starts to come up maximal force is applied.  In this case if I went all out I would not be able to bend the rod as effectively. I loaded the steel rod with good tension from both hands across my thigh, than continued to add into maximal tension and slowly bend it. The whole process took about 10-15 seconds. This was my first attempt I want to get better at it.