shit that i've got up to

just wrote out a nice long post then lost it all so can't be assed now

deadlift friday 1s
125kg x 5
140kg x 3
155kg x 3
hanging leg raise 10 x3

32kg kettlebell arrived
managed a single on the left and a double on the right in C+P

saturday
20 swings on the min for 5mins

sunday
12 min manmaker
10 swings on min with pump stretrch for 'recovery' - q.intense

good stretch for hips i've been doing:
deep squat holding ontop something heavy for balance like a sofa. start with close stance and slowly edge feet out into a wider stance, should feel a stretch build (keep knees out). go wider until into discomfort zone, squeeze knees out with elbows - massive stretch in hips. hold this for 20 deep breaths (extreme discomfort), then collapse. voila looser hips. top this of with hip flexor stretch.