the royal swinging court

[seraphyne1]

Again a small conditioning workout before going to work this morning. So total again 100 swings left, 100 swings right and over 150 hindu squats.

5 nonstop rounds of:
- 2 minutes of 10/10 swings and hindu squats
- 15 hindu pushups on the ppu handles

[seraphyne1]

- 10 minutes of 10/10 swings and remaining of each minute hindu squats
- 5 minutes of 5/5 snatches and 10 hindu squats
- 30 secs. back bridge
- 20 hindu pushups on ppu handles
- 30 secs. back bridge
- 15 hindu pushups on ppu handles
- 30 secs. back bridge
- 15 hindu pushups on ppu handles
- 5 shoulder dislocations *

* shoulder dislocations: hold strand in front of thighs as the starting position of a lateral raise. Move the strands in an arc over the head to the rear of the legs (like the starting position of a lateral raise at the back side) and than reverse the motion. This is 1 rep.

In the 10 minutes it were 140 hindu squats (and the 100/100 swings of course).

[seraphyne1]

Yesterday we went to the sea (about a 3 hour drive from here) and did a nice walk over the beach and the dunes. This was really energizing, walking on sand against strong wind and the fresh sea air. Really felt great and we decided to do that more often.

Today:

- total of 55 atlas pushups and 12 double (20 kg) KB clean and presses
- total of 35 double (24 kg) KB deadlift with shrugs and 24 (24 kg)KB flip-clean-squats
- 5 minutes of (reverse) TGU

The TGU I started again standing starting each rep with a clean and press , when at the floor I also added a floor press to the movement.