This workout is 100% inspired by Dan John's Armor Building program

• sip 6-8 oz black coffee while reading the news
• start laundry
• warm up
  • deep breathing while stretching back, neck, groin
  • practice head tuck, thread through position for tumbling

• 3 somersauts
• 2 lateral shoulder rolls L and R
• 2 Ukemi rolls L and R
• 10 bear crawls F and B
• 3 Cartwheels L and R

• 10 TGU's R and L
  1. 10 kg x 1 ea
  2. 12 kg x 2 ea
  3. 14 kg x 1 ea
  4. squeeze in Double KB Clean and Front Squat warm up set
  5. 16 kg x 1 ea

• Bathroom break
• dumped seeds on porch railings for bluejays, realizing I was defeating the point of my warm up but non-the-less enjoying the cool morning air :)

1. 5 x 14 kgs (2nd warm up set), rest
2. 5 x 16 kgs, rest
3. 5 x 16 kgs, rest
4. 5 x 16 kgs, rest
5. 5 x 16 kgs, rest
6. 5 x 16 kgs, done!

• Notes
  • When I attempted this 2 days ago I was only able to do 4 x 5 at 16 kgs. I also 5 pullups between ea set and rested a lot. I also used the rest time to work on my computer (while standing slouched over my desk). I'm not sure what did it, but I tweaked my mid-upper back. I tried stretching, breathing it out but it persisted for 24+ hours. So this time I took out the pullups and walking around rather than doing computer work (which sounds pretty damn obvious in hindsight).