qigong, Eight Pieces of Brocade, Yang style taiji short form (24), taiji sword practice; later in the morning taiji class at the Shaolin Institute - did qigong, stretch kicks and worked on the 1st section of the Chen style taiji long form.
warm-ups: Indian club swinging and kettlebell swings
1. deadlift: 165x5, 190x5, 215x10
2. long cycle (2-kettlebell clean & jerk): 16kg x 50 / 5:00 (10 reps per minute pace)
3a. pull-ups: 3x7
3b. reverse sit-up: 3x10
*running x 20:00 @ moderate pace
Cooled down with a little light Indian club swinging after the run. Time for afternoon call-backs and clients.
"Some may be from showing up, others are from growing up, sometimes I was so messed up and didn't have a clue." -Dropkick Murphys