Prep work - ASLR, Brettzel 16 kg Hip and Shoulder openers 1# Club swinging 16 kg Get-up x 5+5 16 kg Goblet Squat + Swing ladder 10 GS + 10 Left arm swings 9 GS + 10 Right arm swings 8 GS + 10 Left arm swings 7 GS + 10 Right arm swings 6 GS + 10 Left arm swings 5 GS + 10 Right arm swings 4 GS + 10 Left arm swings 3 GS + 10 Right arm swings 2 GS + 10 Left arm swings 1 GS + 10 Right arm swings 1# Club swinging 24 kg Get-up x 3 singles each arm 24 kg SLDL x 5+5, 5+5 24 kg Windmill x 5+5 24 kg Bent Press x 5+5 1# Club Swinging Fast and Loose drills and a little stretching
The ASLR isn't really corrective at this point just a prepratory move since my Shoulder and Hip mobility has improved post surgery and with some of the Get-up progressions. SLDL kicked my butt (literally and figuratively) I am able to get into my right hip much better now. Clubs are feeling great. Some of the postures and progressions are really assisting in opening my hips and shoulders.
BTW - I am headed to Alexandria, VA this weekend to teach an HKC (largest since the first one in MSP) and then a 4 hour Get-up workshop the following day. Then it is off to San Jose, CA for RKC Level 2!