Took a page from book of Jones, and found a rush of strength the sent me hopping up like the old days. Gravity and old age has been a reality as of the past year or five. No two days alike. Nevertheless, I went on to the applied strength blog and was inspired to give the workout a try.
It went like this:
joint Mobilty, corrections for my issues ASLR, Brettzel and some t-spine mobility
16 kg for me
1 Turkish Get Up (right)+ 20 snatches / start in the up position, swing switch
1 TGU (left)+ 20 snatches
1 TGU rt + 15
1 TGU lt +15
1 TGU rt + 10
1 TGU lt + 10
1 TGU rt + 5
1 TGU lt + 5
these felt so good, I felt 25 lbs lighter (Normal 210lbs.)
Decided to check verticle and couldn't believe it but I could touch 10'6 at 6'2 and 49 years old was feeling very young. At least a 6" increase from the beginning of the workout.
Had to finish the rest of the routine which was another combination of Goblet squats reverse ladder 10-1 + 10 alternating swings. No need to write it out, just feel the burn, and was with the punny 16kg. Thanks for the workout Brett!
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