Training and Teaching...

On the road in Ohio teaching an FMS and snuck in a workout this morning...

Prep - ASLR and T-spine rotations

24 kg Get-up 2 singles each side (arm bar to leg raise to full get-up)

24 kg bottoms up get-up x 2 singles each side

24 kg MVO2 x 20 sets @ 7 reps per 15 sec

24 kg 10 Goblet squats + 10 two arm swings

24 kg 9 Goblet Squats + 10 two arm swings

Also had the chance to get in a Bod Pod today (with full lung capacity calibration) and got a reading of my bodyfat - good news my weight is down to a steady 188 and the Bod Pod has my body fat at around 18.8 percent.  In the moderately lean category for Bod Pod measurements - in my experience I might come out lower with another type of bodyfat measure but as a recovering powerlifter I am pretty pleased actually.  Obviously I am going to try to lower this  below the 13% level but for now - not too bad.