Good pulls and lots of swings.

Foam Roll
Joint Mob
Stretch
Prep

A1. FMS Ankle

A2. Light Broad Jumps 4 , 4 - didn't go full throttle because of ankle just wanted to groove the pattern and work on landing, Volume was kept Low to.

B1. Bretzel

B2. Half KNeeling Parallel MB Toss 8 , 8

C1. Trap Bar DL 135 x 5 225 x 5 315 x 3 365 x 3 405 x 3 , 3 - I don't think I've been this heavy since my ankle injury. Truth be told to since this exercise is usu slay at the end of the week I don't have much left to go real heavy.

C2. Lift Tall Kneeling Using keiser 12 pounds 8/8 , 8/8 , 8/8

C3. TRX Row Holds at top 35 seconds 3 sets - focusing on full scapula activation and working on packing the neck. Chin tucked Face Back

D1. Valslide Rev Lunge First 2 sets where with stick on back making 3 points of contact ( like FMS ILL) 8/8 , 8/8 24kg Goblet Hold 6/6 20kg 6/6 - First time using this exercise. I really like it. I need to work on my lunges so this works out. Probably went to heavy with 24kg. I need to make sure I set up good patterns first.

D2. Chop Tall Kneeling 15 Pounds 8/8 8/8 8/8

D3. TRX Push UP Holds at bottom 45 seconds 3 sets Packing neck

ESD

SWING SHOW 16 sets in 25 minutes
5 Doubles
24kg x 8
28kg x 8
32kg x 8
28kg x 8
24kg x 8
5 2 hand
48kg 8,10,8,8,8
6 1 hand 3 each side
32kg 8/8
28kg 8/8
24kg 10/10

Finished with 45 seconds left Felt great. Was keeping good power through out all my swings. I might try some double work with the 36kg later this week or next

Tomorrow just doing warm up some rolling corrective and an aerobic session for active recovery.