Forward progress

Haven't really posted workout specifics so here are the last couple.

Wednesday:
Mills 10lb Clubbell Drop set switching hands every number 40/40, 30/30, 20/20, 10/10. RPE 4-5, RT 8-9, RPD 1-2.

Prone Single leg raises 5/5 x 3

Friday:
Mills 10lb Clubbell Drop set again 50/50, 40/40, 30/30, 20/20, 10/10
RPE 5, RT 8-9 (started working on integrating pegboard drill while doing these) RPD 2ish Heart rate at end 128.

Prone Single leg raises 5/5 x 3 with leg once in neutral, once in external rotation, and once in internal rotation.

I've been working on my internal rotation a lot, I've realized that my knee circles and my pegboard have been more ankle and a lot less hip than it should be. Doing the leg raises with the different leg positions was very interesting. The hardest were internally rotated, I really had to focus on the pelvis staying still and avoid going lordotic, it wasn't difficult effort wise but focus wise it was really hard. Before any one says anything about the numbers of mills, I really didn't plan on doing some many I was focusing on form so much that I really got into it and before I knew it I'd done a bunch...my body hasn't started revolting from it so I'll keep paying attention to form and structure and keep plodding forward. I do have to admit I did do one thing I shouldn't have .... I wasn't really thinking and while I was holding onto a pullup bar I did a front lever...I didn't really think to much about it because it was always something I used to do just playing around, but no harm, no foul...hopefully....