"Over the top"

AM

Row, air bike, ruck 8 kg Empack, 1,5 hours

Hang 30'', Squat sit 30 '', ("one minute mobility", Dan John)

2 TGU with hold & Press, 16 kg KB (5 reps, each tgu)

reflection: maybe even better to do some activation drills after the long walk ... just my feeling, taking into account Achilles tendon on the right ...

PM

bike, row

Hang 30'', Squat sit 30 '', ("one minute mobility", Dan John)

"KB template: HKP + AB + GSQ", Dan John

1. Half Kneeling Press 12 kg KB, 2, 3, 5, 10 reps
2. 3 OA Swing, 2 Push Press, 1 Reverse Getup ("Over the top", Pat Flynn"), 20 kg KB
3. GSQ 20 kg KB, 10, 9, 8 reps

reflection: now I understand better that idea from Strength Matters of the strength battery ... more reps, with a slightly lighter weight, more recovery .. 20 kg KB was plenty doable, in fact very satisfying, but was I fully recovered, also mentally, by Wendesday?  ...