Motorcycle Ride

1 night in Gallup, NM
4 nights in Choctaw, OK
1 night in Gallup, NM
2 nights in Sedona, AZ
Tonight at home.

Before and after riding: OS-Big 5.

Later: 90/90 stretch and QL straddle.

ROP Light III (1x3 + 4x2)

28kg C&P + Pull Ladders:
5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs.
Pull + 8kg Rung type:
1 Pull-up
2 Wide pull-ups
(3) Chin-ups
(RPE 17)
5-min rest.
28kg Snatch x 5L&R on the minute x 9
(RPE 17)

Cool Down:
Cold-Hot-Cold contrast shower.

Sunday's short motorcycle ride with Doug Nepodal, Sr. RKC and Laura Sacks, RKC. Doug is a very good rider and so is Laura who was his co-pilot. Thanks for great company!

ROP Light with 4-minute Ladders

Sunday was a nice long 246 mile motorcycle ride through some rugged country with my old friend Robert. It was hot inland and cool on the coast. The best of both worlds. We ate lunch at Ragged Point, #5 on the map. Did some Z before and after.


Since I was a little fried on Saturday, this week I'll add a little more rest between ladders.

Every morning mobility:
Z-health NWU Level 1

This afternoon's stretch and warm-up:
Face the wall squats, 16kg Halos, Pump stretches, Brettzel, and 16kg RKC Armbars.

ROP
24kg MP + Pull Ladders

5 Four-minute ladders
3 Rungs

Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 16)

5-minute rest

Alternating L&R 24kg Snatches x 10 on the minute x 6 with an overhead static hold or "rest".
The only thing resting is the arm without the kettlebell. Also, with no ability to do fast and loose movements, this was tougher than I thought. I've never done this before but will do it again.
(RPE 18)

No time for a Cool Down. Back to the tractor.

Z-Father'z Day Ride

Last week I purchased the Z-Health I Phase for future use. So, being Father's Day and all, before our motorcycle ride today I gave my dad my R Phase Follow Along and the NWU Level 1 DVDs. Since he has more mobility issues than me, I thought he would need them more than me. So I thought... It's a good thing I have memorized the NWU Level 1, but I will have to purchase my own R Phase in order to go back to the basics. I don't think we can ever forget the basics.

Saturday I did this:
Z-Health Follow Along (RPE 17: Balance was about 98%)
Eischens Yoga for Warriors (RPE 17: The hand stands are getting stronger)

Today after the ride:
Z-Health NWU Level 1 from memory.

Happy Father's Day dad!

Program Minimum progress III

Thursday's warm-up:
Z-health Follow Along (RPE 17: Balance was about 98%)

Cool Down:
Eischens Yoga for Warriors (RPE 17: The hand stands against the wall were easier on my wrists. So, no fists.)


In a very big hurry to go for a motorcycle ride with my cousin and dad on this beautiful warm day.

Friday mobility, stretch, and warm-up:
Face the wall squats, Pump stretches, and 16kg Halos.

Program Minimum:
28kg alternating TGU on the minute x 10 (RPE 17: Felt strong and connected, but with heavy breathing and sweat.)
28kg swings x 20 on the minute x 12 (RPE 19: Felt weak and gasping for air. Swung low on the last two sets.)

Cool Down:
Eischens Yoga for Beginners (RPE 17: Hot and sweaty.)

Modified Program Minimum II

Saturday, Sunday and Monday Mobility:
Z-health NWU Level 1, Brettzel, Face the wall squats, Pump stretches, 16kg Halos, and 1L&R 16kg Armbars.

Sunday was a short motorcycle trip with my dad to Santa Barbara for lunch. Then before dinner was Z-health NWU Level 1 again to fix the CNS.

Monday's Program Minimum:
28kg alternating TGU on the minute x 6 (RPE 17)
28kg swings x 20 on the minute x 7 (RPE 18)

Cool Down:
Eischens Yoga for Beginners (RPE 17)

Z-health & the Art of Motorcycle Mobility

10 minutes of mobility with Z-health NWU Level 1
4 hours of motorcycle mobility/243 miles:

Sunday Ride and Monday Remembrance

Yesterday:
10 minutes of mobility with Z-health NWU Level 1
Bretzel 3 breathes per side
3L&R Reps of 16kg armbars
3L&R Naked Get-ups
A long lone motorcycle ride x 220 old highway miles in 5.5 hours with lunch at the Deer Lodge near Ojai. #3 on the map.


Today was a half-day of farm work and observance of Memorial Day. Thank you. I'll never forget:
10 minutes of mobility with Z-health NWU Level 1
Bretzel 3 breathes per side
3L&R Reps of 16kg armbars
6L&R alternating 16kg and Naked Get-ups
(Slight discomfort. RPE 15)
24kg swings x 20 on the minute x 6
(Focus on form and tension. RPE 17)
12 minutes of beginner's Eischens Yoga
(Major breathing and sweating from swings! RPE 18)

A Day of Rest

Today I rest from farming by doing a little yardwork and going for a long motorcycle ride!