qigong, Eight Pieces of Brocade and meditation. Practiced some short and long Chen style taiji forms and taiji sword later in the day as well.
warmed up with 1 lb. Indian club swings and 2-kb swings w/ 12kg, 16kg and 20kg
1. deadlift: 135x5 / 2; 155x3 / 3
2. pull-ups: 16 reps
3. long cycle (2-kb clean & jerk): 16kg x 40 / 5:00 @ 8 rpms; ladders of 24kg x 2, 20kg x 4, 16kg x 6, 12kg x 8 (only rest was to switch bells) x 2 rounds
Full Body Circuit Training:
1. squat: 115x8
2. bench press: 95x8
3. row: 90x12
4. GHR: bwx8
5. curls: 25x10
6. french press: 40x10
7. GHR sit-up: bwx10
*3 rounds of this circuit with 1-2 minutes of rest between each circuit, no rest between exercises.