Formosa Fitness

Lower body focus yesterday

workout1

wall squats: 11, 12, 14, 20

box pistols: 20, 20, 20, 40, 20

KB swings 28kg: 30, 30, 30, 20

Squats 2x20kg: 4x20

KB clean 20kg: 100

reverse crunches: 3x15

crunches: 2x10

workout2

ran for 30 minutes

The wall squats were something that Steve Cotter really emphasized at the IKFF cert and boy do I need to do them. He had a whole progression of them but the first one is still hard for me.

I have no idea where the pistols came from today. I've been working on the box version of them but balance and flexibility have always been an issue. Today they were there in droves. Just WOW! I think the wall squats really primed my body to do the pistols. I'll keep that sequence for sure.

The squats were tough today but I ground them out.  For the running, i said damn the number of laps and just ran as I pleased. Very refreshing and no pressure.