Death by flexion

And life, through extension. Take a breath. Where did you feel it? In your nose? Your face or throat? Close your eyes for your next breath but first read on. Breathe by drawing air into your stomach using strength, not with a reflex. Proceed. Repaet for reps.

I worked on extension and breathing twice yesterday, as a way to come down after the trauma of the 45 miler. In past days (pre-Pavel) I would have been torched for a week with a sore back and tender gluteals after a 45 mile bike ride but today I stand tall and pain free. The ride made me tired and I for sure had some spicy quads during the end, but all day yesterday and so far today I feel no DOMS or pain. In all actuality I feel great. Due in part to this:
MONDAY
Coffee and cold water dousing at 0815
Joint Mobility including many pumps and naked windmills, halos, and light back bending.I opened up my shoulders and biceps with bungee cord dislocates and that felt too good. Taught a class at 1900 and had them rock out with Dips, Pull Ups, Sprints and Burpees. 2110 I landed at Elite and rocked out with 8 sets of hardcore hip extension/back bending variations including a long Cobra and some kneeling bridges with a Swiss ball behind me to help with the "wrappage". And then I got crazy and picked up a pair of 20kg kettlebells and hit three sets of double clean and press (10 reps) with them. Yo I have NEVER actually picked up alight pair and did a real set. It felt excellent. I added in a set of Clean & Press LEFT, Clean and Press RIGHT = 1 rep for 10 total and I was spinning. What a nice caper. Today: Swing.