ETK - Week Two cont..

Wall Squats x10
16kg Halos x10 each side
Pumps x10
Repeat for 10 min.


WorK:
16kg 1H-Swings 30reps Right
1 Minute Active recovery (easy jogs)
16kg 1H-Swings 30reps Left
1 Minute Active recovery (Jumping Jacks)
16kg 1H-Swings 30reps Right
1 Minute Active recovery (easy jogs)
16kg 1H-Swings 30reps Left
1 Minute Active recovery (Jumping Jacks)
16kg 1H-Swings 30reps Right
1 Minute Active recovery (easy jogs)
16kg 1H-Swings 30reps Left
12 minutes total

First day with 30 reps for the swings and I feel it!

Skills training:
16kg Jerk 10 each side
16kg Windmill 4 each side
16kg Corkscrew bent press 5 each side.

5 Tactical Pullups

Cool down:
16kg RKC Arm bars

Other notes:
My Left knee is still sore from a bruise I incurred sometime last week.
I was working on some hip prying on hard linoleum and bruised it somehow, although there is no visible bruising, anytime I try to do a get up on the knee it HURTS!

So, no GU for a while.