7

40-45min of madness

10 min treadmill incline 25# DB walking /running (no weight)

5 rounds of:
20 dips
20 air squats

10 Bulgarian split squats (each leg)
10 Bulgarian split squats with 25# DB at side

5 Overhead DB presses split stance
5 front rack split squats with 25#
5 overhead split squats with 25# DB
5 split stance thrusters with 25# DB
(on both legs)

5 @ 95# bent over rows
5 @ 95# snatch grip deadlifts
5 @ 95# overhead presses

~15 GHD sit ups
~20 pilates ball sit ups
~3 minutes of flutter kicks and goof morning darlings

Walking with weight

Today I went on two separate walks with my 16kg kettlebell just to the end of a long street and back...each taking about 14 minutes. Since today is my rest day I planned to do something over nothing and work on some oddities.

1: suitcase carry-it wasn't great, my spine wasn't perfectly vertical...it swayed with each step which isn't ideal, but it did provide unilateral loading. I switched hands when needed.

2: racked-much better. I was quickly more fatigued in my thoracic spine racked vs suitcase. There was no trunk flexion or lateral movement of the spine-just mid-line stabilization.

My torso is very short to it is easy to rest my elbows on my legs while seated by having a little trunk flexion. Not good. I can improve the suitcase carry by decreasing the weight and not letting my spine bend toward the weight and perform the exercise as it is supposed to be. I also need to stop resting my elbows on things in order to keep my postural muscles engaged.

Thanks to RossTraining.com I have been re-inspired to start working the neck again and also because my bands are right next to me and not at my gym.
Neck work with bands and bridges and headstands. I also threw in some arm haulers since my shoulders have been feeling sloppy and unstable during OH squats.

50# each hand farmers walk (short barbell) .25 mile -12:14