Finally a more substantial training day than all the stretching and stuff:
Swimming: one hour, not so intensive - too many people, but a good few fast lengths and a lot of stepping drills.
Running: Just 2.5 k: 12 mins, bit slow... will work harder. Wanted to do sprints but the track was too busy with people 'hanging out'
Stretching.
Food and sleep (one hour)
20 mins intensive bagwork (mostly kicks and knees, but palms too - no fists as still have injuries to both hands - wing chun, boxing and kick boxing - working bobbing, keeping moving and the crazy monkey guard) warm-up
squats: 3 x 5 x 40 (2 x 20 ish dbs as usual)
dls ditto
(ball) benches ditto
ab ball rolls 3 x 5 x 20 (2 x 10 kg dbs - weighted to one end - growing to love this exercise more and more!)
flies ditto
McGill's stretches (core lower back)
El Macho's stretches (nice little core programme from El Macho on Bullshido for hams, glutes and hip adductors)
Leg swing walking x 10
Manji walking x 10
Shiko x 10