Wez' Training Log

[Wez]

How's it going guys and girls, Long time reader, first time writer.. ..
Thought I'd better get onboard and start posting some workouts and see how they go, so be kind!

1/3
Public Holiday! cant remember why, but sure is nice to sleep past 4am for a change..
Gym work today
-5x5 bench 90kg
-5x5 neutral pull up/knee lift
-5x5 dips + 20kg
-5x5 db sh press 20kg, last 2 sets 25kg
-3x15 torsonator russian twist 20kg (got the bpm up on that one)
stretch and rest ..

3/3

So so so hot today, felt like 100 degrees, hard work day, so quick sesh tonight..

2:30 sets L/R
Swings
Snatches
Press
Fronts squats
All with 20kg bell, slight twinge in L shoulder, from work I think, will keep an eye on it..

5/3

Trying something new, got motivated and wrote out new workout whilst pretending to supervise today... sshhh dont tell the boss.

5reps x rings pull ups
10r x archer pushups on rings
1:30 light swings 16kg

5x ring pull ups +10kg
10x archer push +10kg
1:30 swings 20kg

5x ring flyes (shoulder still sore today)
10x ring rows (elevated feet)
1:30 snatch 20kg
x2 sets

5x ring dips +10kg
10x crush curls 20kg
1:30 horse stance
x2 sets

5x press 20kg
10x bench dips +24kg
1:30 bridge
x2

Was a good set today, stayed focused, kept rest intervals to 90 secs, still very hot outside which seems to fatigue me alot faster than i'd like. Pretty tired from work these days, so only completing some what of a maintainence program till things change.

[Emily]

Hi Wez,

welcome! Looks like you're doing some solid training.

[Wez]

Thanks Emily,
Trying to keep up with you lot is hard work I can assure you..

8/3

Was going to keep as rest day, but decided to run a quick set to make up for to many beers on the weekend..

Ladders 10 mins
Light warm up
-ring pull ups grand total of 66 reps
-ring dips BW only, 61 reps

Havent done ladders in some time, so numbers were down on what I wanted. Ring pull ups ended up becoming a little sloppy, not as easy as a solid steady bar for sure. Feel better for doing it though. Try again in a week and see how it goes.

Keen if anyones got some good alternative trap building stuff, mine seem to be as stubborn as shit.
Thanks..

[Wez]

10/3
Bootcamp tonight at local oval.. Ended up being more of a catch up/goodbye sesh, but still got through some good boxing circuts 2:30/45, heaps of BW stuff for the girls and some abs stuff..

12/3

Light one today..
-Ring flyes 2/10 BW
-Ring row 2/10 +10kg
-Swings 2/20 @ 20kg
-Pullups 2/6 +10kg
-Ring dips 2/10 +10kg
-C&J 2/20 @20kg
-Press 2/20 @20kg
-Archer pushups 2/20 BW
-Front squat 2/20 @20kg

Quick one today, been busy packing for my trip. Heading off Monday, Karratha to Darwin, take me about 3 days I hope. Ends up being 2600kms, on my own!
Cant wait to get the F outa this place, been a long time coming I can tell you. Taking extended leave from my position at the Woodside Gas Plant ext, in the Pilbara. Look for work at my new home asap, shouldnt be to hard, fingers crossed!
Lots of work here for any tradies keen on a change of scenery, just let me know and I'll point you in the right direction.. But be warned, its not for everybody..

Wish me luck..

[Wez]

17/3
Arrived in Darwin this arvo, completely shagged out. Ended up driving 2800kms, got busted speeding, filmed the aftermath of a bad car crash and seen some of the beautiful Australian outback. Got sick almost instantly, spent next two days on the couch recovering..

20/3
Feeling good, so here we go..
Rest/pause type workout today. 6 sets of 3 reps with increasing rest periods inbetween starting at 15 secs, 20 secs etc.. until six lots completed. Two sets for each exercise.

-5min skip warm up
-Ring flyes +10kg
-Ring rows +10kg
-Ring dips +10kg
-Front squat 32kg bell
-Towel curl 24kg bell
-One round on sar bow bags, combo pak/pay sow
-One round 3 star hit on palm tree

Discovered my yard has perfect palm trees for arm conditioning, very handy. Also previous tennants in our house left my kungfu bags (look like two smaller bags used for hand conditioning) so i'm stoked as.

Looking forward to next workout ...

[Wez]

23/3

Rejoined the Wutang Kungfu School in Darwin..
Two hour session on a hot night outside, completed around half an hour of stance work before various hand and legs drills as well as work on forms.
Felt quite sore and tight at the end of the night, but really enjoyed it! Gotta remember to stretch more after workouts, as weights tend to make me stiff and a little slow..

[Wez]

24/3
Gym day today..
Rest/Pause training cycle again.
-Bench press 80kg (6s/3r)x2
-Dead lift 80kg (6/3)x2
-Lat pulldown (6/3)
-5 min piss around with 20kg press, swings and windmills..
-Barcurl to chest press 25kg (3/10)
-Swissball russian twist (4/12)

Lost interest by the end of sesh, happens to everyone! Oh well. Finished with a heap of stretching, whilst watching some dodgey lifts going on in the gym. Seen some bloke built like a block of flats wearing a pair of dancing shorts, made me laugh out loud. Lucky he didnt hear me..

[Wez]

25/3

Kungfu training tonight with Wutang School.
2hr sesh, loads of stance/leg work again, felt really good tonight. Starting to get back into the swing of it again, doesnt take to long...

[Wez]

27/3

-Warm up LCCJ 16's 2mins
-Ring crescent pushups 4/10
-Ring rows 3/10
-Press 2@16kg 3/10
-Ring dips 3/10
-Towel curl 32kg 3/6
-Close grip ring pushups 3/12

Only quick one tonight, got a bucks party to attend!

[Wez]

28/3

Supposed to train today, but way too hungover. Had a great night though! Ill make it up during the week, promise.

[Wez]

29/3
Managed to catch a bit of a head cold from the weekend's exploits, so I reckon ill have a go at sweating it out..
-Warmup 5mins skip, 2mins LCCJ 2x16kgs
Rest/pause again..
-Ring flyes (6sets/3reps)x2
-Croc rows (6/3)x2 each arm, 32kgs
-Bench dips (4/10) +42kgs
-Front squat (6/3)x2 , 2 x16kg plus weight vest

Called it a day there, still feeling lousy, hopefully better tommorrow.

[Wez]

30/3

Kungfu training tonight.. 2 hours total, lots of leg work, ended up being a really hard sesh, going to be sore tommorow..

31/3

Gym today
- Bench 4/8 @ 80kg
-Seated row 5/5 heavy!
-Skull crusher 4/10 @33kg
-Seated OH press @16kg/seated bent lat raise @10kg 4/10
-lots of stretching and cool down, pulled up super sore after last night, took it pretty easy today.

[Wez]

Easter weekend
-Too much fun stuff, lots of food and beers and all that good stuff..

3/4

Went to a cross fit type of sesh today, for something different. We completed round of 15sec work, with 15sec static holds for 8 rounds of ring row, box jumps, swings and pushup w/roll out. Ended with some snatch ladders and push press ladders. Ended up being really hard! bout hour all up with warm up and cool down. enjoyed it alot. Good to change it up every now and again, but I think i'd loose to much weight doing that to often..

[Wez]

4/4
-7mins forearm conditioning on palm tree
-5mins horse stance with 3 iron rings on each hand
-5mins stretching

5/5
-C&J @20kg 5min set 27 reps each hand, 10rpm
-Windmill @16kg/5min/20L 20R/8rpm
-Towel row @20kg/5min/100LR/20rpm
-Squats @24kg/5min/70LR/14rpm

Quick workout, felt good although arms still sore from conditioning. Enjoying the pace of 5min sets, try to increase weights pretty quickly..

[Wez]

6/4
-Kung fu training tonight, 2 hour set. Worked on some Long Fist sets, Mantis form, applications and Tan Tuei stance work. Really good session tonight, though there was alot of bugs getting around the temple..

7/4
After talking with JD, decided to give a new approach a try and see how it goes.

1min work per arm, 1min rest between sets.
Set 1
Snatch 17L/16R @20kg
Jerks 16/19 @20kg
Bottom up Clean 19/20 @ 16kg

Set 2
S- 10/11 @24kg
J- 11/15 @24kg
BC- 16/15 @20kg

Set 3
S- 5/5 @32kg
J- 5/10 @32kg
BC 12/13 @24kg

Total= 5164kg
Hard work today for sure. Found my form slipped on the last set of snatches, and so much sweat made the BC hard in the end. Worked outside today, and its so humid in Darwin its hard not to make your own swimming pool..
Thanks JD, good workout. Ill run that one for a bit and see how it progresses..

[Wez]

7/4

Kungfu training tonight, 2 hour set as per usual. Was really good today, ran through the entire 10 sets of Tan tuei, and lots of stance work..

10/4
Flew to Melbourne and attended the level one workshop with Emily and Chris at Iron Edge. Everyone had a good time and picked up some handy hints from the guys. Was good to see some of the more traditional gym trainers getting in there and trying something new and different.
Next one should be great, cant wait.
Thanks to Emily, Chris and Mr Lock for their great advice..

[Wez]

14/4
Arrived home from Melb, lovely midnight flight with Jetstar..
Took me a day of snooze to catch up and recover from all the partying over there..

16/4
-Warm up ROM work
-Archer push up 4/10 BW
-Ring Pull ups 4/10 BW
-Front squat 4/10 @24kg
-1 arm C&P 3/10 L/R @20kg
-Windmill 1/10 @16kg

Felt fatigued really quick this morning, not enough food maybe, but happy with the work at any rate. Took around 40mins all up, great considering its getting hot by half eight up here..

[Wez]

19/4

-Ring flyes 4/8 BW
S/S
-Rack lunge 4/10@ 2x16kg
- Ring row 4/10 BW
S/S
-Through the leg pass 4/20 @20kg
-Snatch 3/20 @16,20,24
S/S
-Rip dip 3/10 BW
-Farmers walk low, rack and OH @2x16kg for 50mtrs each.

[Wez]

21/4

-Ring Crescent push ups 4/10 BW
S/S
-Kb row 4/10 @24kg L/R
-Jerks
10L/10R @ 24kg x2
10L/10R @ 32kg
10L/10R @ 2x16kg x2
-Round the World (cotter style)
10 clockwise/10 anti @ 16kg
-Farmers walk low, rack and OH @ 2x16kg for 150mtrs total

[Wez]

23/3

-Archer push ups on rings 3/10 @BW +10kg vest
S/S
-Front squat @2x16 kg + vest 3/10
-C&J 5x5 L&R @24kg
-Pull ups 5x5 @BW +10kg
-Farmers walk 2x16kg for 150mtrs

Quick one tonight, only took about 35mins, really humid today so wanted to get it over and done with pretty quick. Didn't break any records, but really enjoyed it! In dire need of another 20 and a 28, still have crap form when using the 32 for OH stuff. Wont train till Sunday now, going bush for my partners Triathalon, good luck Lex!

[Wez]

26/4
BW ladder for time, rest as needed..
-10x ring pull up/3x push up
-9x pull up/6x push up
-8x pull up/ 9x push up
-7x pull up/12x push up
-6x pull up/ 15x push up
-5x pull up/ 18x push up
-4x pull up/ 21x push up
-3x pull up/ 24x push up
-2x pull up/ 27x push up
-1x pull up/ 30x push up
Then proceed to work back up the ladder...
32 mins total, was getting plenty of latic build up I can assure you. Give it a go if you feel like some fun..

[Wez]

Kung fu training last night.
Haven't been in for two weeks due to work and travel, so I was keen to get into it. Ran through more Long Fist Tan Tuei and of course lots of Mantis. Ended up being a little bit over two hours in total, woke up pretty sore...

[Wez]

29/4
Kung fu training tonight. Worked an all night stock take on Wednesday, so feeling pretty buggered tonight. Session went really well, good fun, we done more of the same as Tuesday night

30/4
Quick training tonight
-LCCJ 2x16kg, 20 and 24 for 10 reps each
-OAJ 4 min @24kg, 40 reps total
Have a better crack in the morning..

[Wez]

1/5
-Inc ring push up 3/8 +10kg
-Ring rows 3/8 +10kg
-Ring dips 4/8 BW
-Rev flye 3/8
-Swings 30L/30R @24kg
-Complex Swing/clean/squat/press 10L/10R @24kg

[Wez]

Monday
OACJ @20kg
-1min on/30sec rest for x 10 L/R
worked out at 11-12 rpm, will go for same w/24kg then reduce rest I reckon
-Archer Pushups 4/10 BW
-Ring Dips 4/10 BW
Enjoyed the first set, think it'll be a good way to increase strength and endurance without dropping to much weight...

[Wez]

Wed 5/5

-Floor press 4/8 @20kg L/R
-Towel row 4/8 @44kg
-TGU 6@20kg
-Goblet squat 4/8 @24kg
-Push press 4/8 @24kg L/R
-Swings 64@24kg


Saturday
-Level 2 workshop at Iron Edge in Melb. Had a good day, everyone enjoyed the course. Did a fair bit of double work which proved to be hard by the end! Good step up in intensity from level 1 course too. Thanks again to Chris and Emily for putting on a good show...
Europe on thursday for a month, so gotta get in some sessions before we go..

[Wez]

Thursday
Quick one this morning...
-5mins OAJ 60@24kg
-OAJ 10/10@32kg
-Kb row 20/20@32kg
-Tabata BW pushups 80 total

Catching plane today for our holiday, will be in touch on the road!! Both Lex and I will be keeping up on some exercising the best we can while away..
Have fun!

Wez

[Wez]

Saturday

Been visiting a local gym in Barcelona, was really fun and cheap too! Going rate in Europe per visit was 20-30 Euro´s. Work that one out...
Nearing the end now, both tired and ready for home and some good new training for second half of the year..

Wez

[Wez]

Sunday

Finally starting to feel back to normal after the jet lag from last few days of travelling, some time to train..
No records today, just blowing out the cob webs.
-50L/50R @ 20kg swings
-25L/25R @ 24kg jerks
-25L/25R @ 20kg snatch
-25L/25R @32kg kb rows
Ended up about 5800kgs, which is okay since there hasn't been a bell lifted for over a month. Push a bit more next time.

-Hand conditioning 2:30 each hand on iron palm bag, three types of strike. Hurts when you haven't done it in a long time!
-Arms, 3 star hit on the old palm tree, 10 mins total. Felt good, numbed out at 3 mins or so. Lots of Dit Dar Jow afterwards, got a new one from Singapore, Hou Lou oil, burns on application, but feels nice. See how it goes.
If there's any newbies training in bells, def get some Jow from somewhere, its like magic for your bruisd arms. Whatever you do, dont put it on cuts though!

[Wez]

Tuesday
-Back to Kung fu training.Two hours and a bit session, lots of leg work, gonna feel it tommorow bad
-Conditioning on hand 5 mins, still sore

Wednesday
- GS set
-2x 16kg jerks @ 6rpm for 7mins
-1x 16kg snatch @ 14rpm L/3mins, R/4mins
Quick set, getting into it slowly slowly. Grip gave out first, loads of sweat in the eyes too.
-More conditioning, still sore, getting some nice monkey bubbles on my forearms yay

[Wez]

Thursday
Kung fu training tonight, 2 hours as per the usual. Started on some new stuff called 6 Harmony Mantis, as well as some of the usual stuff. Loved it, differed from the Seven star by becoming more 'round', rather than so always sharp. Contantly suprises me how much my Sifu knows when it comes to training. I really think it complements Kettlebells perfectly, but then again KB's would complement anything really!

Friday
-OAJ @ 24kg 10/10
-Swings @ 24kg 20/20
-Snatch @ 16kg/12rpm/6mins one hand change
-Jerks 2@16kg/7rpm/5mins
No super numbers being produced yet, but i'll get there. Grip still a factor, and hands getting flogged up too.
Going to start including some rings again I think, and maybe some bar work at some stage..

[Wez]

Saturday
Felt a little restless today..
-5/8 Ring Pullups
-5/10 Ring pushups on 1 leg
-4/10 Ring dips

Monday
GS day today, day 1 of a decent week..
-Jerks 2@16/5mins/7rpm
-Snatch @16/6mins/12rpm
-OAJ @24 15/15
-Swings @24 2x20/20
Everything felt really great today, grip was no problem, hands were sweet. Def better to do the doubles first up (obviously) . Probably could've had more rest, but all in all happy as.

[Wez]

Tues
Kung fu training tonight, 2 hour set. Training was really good, but kinda twinged my right knee a little. See how it pulls up tommorrow..


Wed
Knee's feeling okay enough, so into it..
-Snatch @16kg/6mins/14rpm
-Jerks 2@16kg/5mins/6rpm
-Jerks 2@16kg/5mins/6rpm

Friday
-Jerks 2@16kg/6mins/5rpm
-Snatch 16kg/6mins/12rpm
-OAJ @24 12/12 x2
-Swings @24 25/25
-Lizards pushup x 50
Right side feels really good from the GS stuff, but the left fatigues sooner and fixation isn't as good as I'd like it to be.
Enjoying the change in training from more volume based stuff to strength endurance stuff, I think together they make for some good training

[Wez]

Saturday
Attended a new gym in town, thought it'd be good to suss out. We ended up doing 5 execises of - wall ball 10ft, 6,8,10 kg ball, ropes, KB lunges, sledge hammer hits and like a cruifix push up for 40 on/20 rest for 5 rounds total, equaling 25 mins. Finished up with some yoga bases stretching. Turned out to be a good class, something different is always fun..

Monday
-2x 16kg jerks 6mins/7rpm
-16kg snatches 6mins/14rpm
-24kg OAJ 2x 12/12
-24kg swings 30/30
Felt really good today, strong all the way through, but still hard

Tuesday
-16kg snatch 6mins/14rpm
-2x16kg jerks 5mins/6rpm
-24kg OAJ 15/15
- 24kg swings 25/20
I was supossed to get another set of swings in but ripped my R hand in the last min of the snatches, first time ever, had that callus since '03! Today's set was so hard compared to the day before. Really struggled! But I guess thats how it goes.. Train again Thursday providing the hand looks okay..

[Wez]

Almost 4 months sincemy last post! Time flys when your having fun....
Been flat out living the life of a PT, early starts and late finishes unfortunately, but also long lunches...The kettlebell revolution is gradually taking form in the Top End of Australia, slowly but surely. Squeezing in workouts whenever time and energy allows, have been feeling pretty good with all things resistance and cardio.

Friday
-Spiderman cable rows 4/8 @ 100/120/130/150 on each arm
-Step up 4/8 ish @ 80kg on 500mm ish box
-Farmers walk @32kg 3 rounds of 1:40
-Manmaker's @24kg 5/5
-Some light cardio on the rower, and jog to cool down. Quick but fun

[Wez]

Monday
- Light Day
-7 x 200 mtr sprints, 30 secs rest on treadmill (too hot to run outdoors)
-Body weight circuit
-3x
15 Elevated push up (top rung of Smith machine, prep for HSPU)
15 Supine Row
10 Hand Leg raise
5 Box jumps (height approx 15 x group fitness 'step bricks' plus step, almost top of thigh)

PM
1.5 hours Kung fu training

[Wez]

Wednesday
Quick one
-OH Squats @ 40kg 5/5
-Pull ups 10/BW, 8/+5kg, 8/+10kg,6/+15kg, 6/+20kgs
-Static hold Chin up, lasted 20 sec
-Old school incline db press 3/10 @ 2x22.5kg
-Dec Push up to fail, got mid 20's
-Muck around push up variations using cable machine, didnt work too good!
-Torsonator twists 4/12 from +5kg to +15kg felt good

Saturday
Sore Left forearm from training on Monday night, came up a little purple by end of the week, grip etc was sore and achy all week,
so decided to rest until next week.

Too all the Northern Kettlebells team in Darwin, you guys and girls are all training really hard and your skills have improved fantastically!
Keep up the good job!

[Wez]

Sunday
Mobilisers and incline treadmill walk for warmup
4x 150 mtr sprint @ 17.0
3x 200 mtr sprint@ 13.0
30 seconds break in between.

20/15/10 reps of
-Decline push up/higher dec push/HSPU
-Supine rows
-Dips/Swiss Ball dips/SB Dips ( harder than they look!)
-Plyo lunge +20kgs x 3
-Decline sit up /Dec sit + 5kg/dec bicycle sit up of sorts
Mob's, stretch and cool down.
In and out, no drama. Left arm looking rather red and yellow, but feeling much better.

[Wez]

Wednesday
'Push' Day in the gym
-Olympic bar Thrusters @ 40kg
-DB Inc Press @27kg
-Cable Push @2.2 (whatever that equates too I dont know!)
-Skull crushers @ 35kg (an oldie but a goodie)
-3 way Press @20kg
-Jacknife @ 20kg plate

PM
- Kung fu 1.5 hours, light mobilitiy and technique, nothing to serious thank god, more like a good recovery session.


Friday
'Pull' day
-Deadlifts @ 80kg
-Spiderman cable row @ 130 each arm
-Kroc Row @24kg
-Swings @24kg
-Towel Curl @24kg
-Farmers walk @32kg x 2, posterior was done for by this stage, so only got out two set of minute and a half.


Felt really fatigued this morning, its been a busy week, lots of sessions can totally zap your energy. Finished off by mobilising, stretching and complaining to myself!

[Wez]

Sunday
Body Weight day
-Ring Push ups sets, inc elevated feet, ending with HSPU
-Supine Rows sets, last set had feet in the air, trying to get horizontal to ground, near impossible for me.
-Ring dips
-Plyo Lunges with 2 x 20kg
-Light core work
-Skin the cat on the rings
-mobility and stretches

Wednesday
-Olympic bar Thrusters @40kg
-Floor Press @ 2x24kg or 1x20kg extended version
-Cable Flye and Step
-Skull Crush @40kg
-3 way press
-Jacknife

PM
Farmers walk 2x32kg for 1:30 (75mtrs) and 2:30 (100ish mtrs) Felt good doing reasonably fresh..

[Wez]

Wednesday

Forgot...
'Prayer' Mobiliser, using for sets of 5 as good body weight prep prior to work out
Hindu squat into hands high overhead, bending down to touch toes then walking the hands out into push up. Push back into downward dog position, then forward into hip flexor stretch left side, back into dog then hip flexor stretch right side, back into dog then perform rocking push up into (what I call) seal stretch, looking up to the ceiling, and lastly push back into dog and walk the hands back into starting position. Repeat for reps!

[Wez]

No Kidding, 3rd time ive written this out..

Last Week

Prayer mobs x5
20/15/10/5 reps done in circuit fashion
HSPU
Pull ups
Bench Dips +60kg
Kettlebells Push ( lizard push up while pushing a bell out in front)
Box jump (last sets were a a height of 1100mm, kind of scary)

So, while testing some 'Kettlebell shot puts' in the backyard, I managed to hyper extend my R elbow. Result- fractured/broken scar tissue from earlier misspent youth. Silly.
One and a half weeks on, and getting the ROM back and not a sore, thanks to some happy pills from the doctors. Maybe right in another few days.

Wednesday

Sprints 150 x heaps. Last sets reach 20.0 on the treadmill, so I was happy enough.
One arm-
Pullups (assisted)
Push ups (average)
Dips (awkard)
Squats (easy)
Some light core work, was getting a little crazy with too much resting..

[Wez]

Friday
Right arm almost completely better, two and a bit week of not much is more than enough

Mobilisers x5
Bar Squat @80kg 5/5
Bench Dip @+60kg 3/8 (test run on elbow)
Elevated ring push ups + vest 3/12 S/S
Elevated Supine rows + vest 3/12
Swings x20 L
Cleans x 20 L
Snatch x 10 L
Plank
Swings x 20 R
Cleans x 20 R
Snatch x 10 R
Two sets with the 12 and 16. Arm def not 100%, but felt reasonable good with no pain, but no way can get anywhere near lockout on right side now, or probably ever maybe..

[Wez]

Weekend

Fit Test of sorts
Push ups 60 secs = 81
Inverted Row Max = 50
Crunch 60 secs = 42
Wall Sit Max = 12:35

Sprint/Push up test - 100 mtrs/30 push ups/200 mtrs 25 pushups/300 mtrs 20 push ups/400 mtrs 15 pushups/500 mtrs 10 pushups
All done on Treadmill, time 9:29. totally busted me.

Monday
Floor Bar press 5x5 @ 80kg
Pull ups 5x5 @ +10kgs (elbow a little tender)
Ring Dip/HSPU 3x 12 @ BW
conditioning set of 60 secs work/20 secs rest
-Jerks 2x16, 2x24
-Barbell rollout
-Prone row 2x24 (found that really hard with elbow)
-Double low row 2x16
-Burpee (killed me)
Two circuits of this. Good sweat.
Farmers walk 2x 32's @ 3 x 60 secs (really awkard, probably shouldn't have done.)

Tuesday

-Fast incline walk for ten minutes
-Foam roller, whole body
-Light stretches in between clients.