Todays workout

foam roll/tennis ball soft tissue work

Kb press
20k X10
24k X6
32k x5 2 sets

S-leg RDL
20k 4x4
24k 1x4

Weighted pull-ups
32k 3x3
cranks 2x4

BW pistols 4x4

Back is feeling better so I will increase volume on the pistols. Trying to quit when I still feel good ;)

Todays workout

Z mobility
ASLR prep
T spine
Dowel press from different squat depths

Akro wheel progression

Swing ladders, 20 each, 20, 24, 32 x5

Press ladders 2,3,4,5 w/32k x4

Ring work

Great Practice Day

Z mobility drills
aslr work
rib pulls
dowel squat press from different depths (WOW)
16kg get-ups 5 L/R
100 24kg swings
3x4 16kg pistols L/R
4x3 s-arm press 32kg x3 and 36kg x3 (felt light today about time) :)
40 strict pull-ups
40 strict dips

Added tons of mobility work into each set, lots of ASLR work, S-leg deads before pistols and modified Bretzels.

I think i am learning how to practice better these days, I feel good after my lift not worse!!