OS Recovery Week

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 45 sec to 4 min 15 sec).

OS Recovery Week

Warm-up/Cool down:
GSQ, Bridge, and Halos (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Monday through Friday.
Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3,
(Total = 240 yards. Time ranges from 5 min to 4 min 20 sec).

ROP Light with 4-minute Ladders

Sunday was rest, recovery, and reflection.

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

BW Pull ladder type:
1 Pull-up
2 Close-grip pull-ups
3 Chin-ups
(RPE 15)

5-minute rest

Alternating L&R 24kg Snatches x 10 on the minute x 6 with an overhead static hold or "rest" + 5L&R without rest.
(RPE 18: Just as tough as last week. I had plenty of gas left for a few more reps, but had a slight feeling of near failure on the last two sets holding the bell overhead.)

Cool Down:
Eischens Yoga for Beginners
(RPE 15)

A week of "R&R"

Everyday this last week I've been doing some sort of mobility, yoga, and light armbars. No TGUs, as the left side overhead - right side post position develops a little pain in my right wrist and shoulder. I received a very good upper body massage on Tuesday, which did help alot. But my motorcycle ride today helped more! Since I haven't been doing any conditioning, swings will be incorporated this week along with more Z-Health R-Phase, beginner's Eischens Yoga, light kettlebell armbars, and another ride next Sunday!

And now for something completely different...

"Some of us learn from other people's mistakes and the rest of us have to be other people."--Zig Ziglar

"Dig the well before you are thirsty."--Chinese Proverb

"Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny."--Frank Outlaw

"Every thought is a seed. If you plant crab apples, don't count on harvesting golden delicious."--Bill Meyer

40 Inspirational Speeches in 2 Minutes

Back-off

I have a little old tweak in my left shoulder that has flared up for various reasons. So, I will be listening to it and heeding its commands. Hopefully, with some light stretching, mobility, etc., I'll be back to a consistent schedule soon.

Four days of no training

and all I did today was 8 reps x 30 rounds of MVO2 :15/:15 protocol with a 16kg.
That was enough!
:)

ROP Light + Snatch Test PR II

Aaron Friday did it. He told me I could make a 3-minute PR. I did. He told me I could make 100 reps in 5 minutes. I could have. I quit snatching at 3 minutes and thought "Oh, I've got a PR now. I can rest." But then I thought, "Hey, I can keep snatching to see what I can do in 5 minutes." Well, it wasn't that tough to keep snatching. I could have.... Thanks Aaron! You were right.

24kg Military Press + Pull Ladders

Rest periods were 1:00 between ladders.
5 ladders
3 Rungs

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

This is it:
RKC Snatch Test Requirements for my weight (82 reps)
5L&R x2 on the minute x 3 = 60
"Rest" x :15, walking around thinking....
5L&R x 2 on the minute x 2 = 40
Total = 95 reps in 5 minutes, 100 in 5:15

After three days off from using the kettlebell,

I decided to test my C&P with a 24kg because of no pressing progress with the 32kg. I was only able to get 12 reps left and right without failure, which tells me I need more time off to rest and travel the road of the 24kg ROP. I have progressed with the 32kg swings and TGU's, except the C&P. I am guessing that my preparation for the RKC built more endurance relative to strength and I need to regain my form and strength with a weight I am better able to control with better form, the 24kg. I will practice C&Ps with the 32kg, and decide after more testing whether I am ready to move up with it after a few more weeks or months. So, with very little practicing and much more resting next week, I will begin my journey again.

The bees are swarming in my backyard...

So, I thought I'd train indoors while they stay the night or two in my lemon tree. No charge! I love bees, but I don't like to bother them when they are swarming. So, no lemon with the tequila tonight! :)

Training for ETK Program Minimum Mix- Week 3, Day 5:

Wall Squats, Halos, & Pump x 10 reps: 5 minutes

32kg x 6 rounds:
20 Two-handed Swings for 30 sec
Transition Set-up Rest 10 sec
TGU for 80 sec, 1L&R

Total Swing time: 3 minutes
Total rest: 1 minute
Total TGU time under tension: 8 minutes

The swings really kept my heart rate up. Better to swing indoors than to be stung outdoors!

A Day of Rest

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