Yesterday I worked through the kettlebell specific joint mobility program and the kettlebell specific yoga cool-down sequence. I was a bit pressed for time so I didn't do any additional Prasara work.
Day 9: Moderate session
The work today consisted of the BER moderate program. I did:
3x3 Quad Squat
3x3 Trinity Squat
3x3 Basic Spinal Rock
Eccentric / Isometric contrast:
3x3 1 legged SLDL
3x8 Slow Pikes
The session actually felt pretty easy. My pressing strength in the Quad Squats and Roccas definitely went up a few notches since I started this cycle. The Trinity Squats and SLDL also felt almost too easy. I will probably add some complexity or up the volume when I start micro-cycle 4 next week.