Workout: Mix kettlebell training/  Yoga

Warm-up: Dynamic ROM, swings, TGU

Then:

A1) Bottoms-up clean & press 24kg x 5 /4/

A2) Double KB Front Sq 32kg x 5 /4/

B1) Double SLD 32kg x 5 /4/

B2) Renegade Rows 32kg x 5 /4/

C1) Snatches 32kg x 10 /4/

C2) Hardstyle Pull-ups BW x 5 /4/

FINISHER

TGU 16kg x 5  * 5 second hold for every transition in the get-up

Then:

Vinasya Yoga 90 min

* Today training was to focus more on technique, not trying to go too heavy or too light. I like the bottoms up clean & press, it really helps to focus on breathing (tension), grip, and engaging the lat/shelf; prescribe in "the secret of the shoulder" by Brett Jones and Gray Cook. I really tried to focus more in the execution of each exercise as a result I ended up having a very satisfactory workout. After my training session I courageously tried doing Yoga for the second time in my life and I actually didn't do so bad. And reinforce what I had already known, which is that my thoracic spine and my hips, specifically external rotators are very tight. The thoracic spine mobility it's so important on your shoulder health, which is one of my new goals to work on in my future training sessions. The Yoga class was very good, learned some good stretches and some value to their fluid motions; still trying to research a more hard style yoga as well.