**The Learning continues...**
Friday 1/19

Prep - foam roller, GFM

24 kg Get-up + x 1+1

24 kg Half kneeling windmill series x R+L

Series of Swings - 20 seconds work with 1 min rest x

48 kg Two-arm swing x 10

32 kg One-arm swing x 10

32 kg One-arm swing x 10

X 3 series

+ one set of 48 kg Two-arm Swing x 10

Using the PUSH band to measure power etc... Very interesting and will be part of an upcoming article.

1/20

35 minute elliptical

Random hill, Lv 14

Avg. HR 132

1/21

Hour+ walk

**Today 1/22 **
Prep - foam roller, GRM

24 kg Get-up + x 1+1

24 kg Half kneeling windmill series x R+L

32 kg Two-arm swing x 10 EMOTM x 10 sets

rest 1 min

32 kg Get-up x 1 EMOTM x 10 sets

32 kg Get-up to elbow x 5 right + 5 Left + 5 Left

32 kg One-arm swing x 8+8

stretch

**Two observations**
1) I have not given two-arm swings their due.

2) I have been overextending my right arm on the Left side GU returning the hand to the ground.

Found this and fixed it today