Recent Sessions - Preparing for a change

Hello again,
I have really fallen off in my posting now that I'm keeping a separate online journal (private) of my training. I plan to continue posting the occasional session after this but will focus my posts on other health related topics in the future.

Personally, I am making gradual progress in my training and have not been pushing things too fast. This is a big change for me and I am learning to train without the threat level being so high all the time, thanks to my deepening understanding of Z health. (I neglected to post that I attended T-phase in February).

My current training goals are to:

• Work up to 400 rep sessions with my new 20kg bell

• Work up to bodyweight pullups via the lat pulldown

• Refine my movement quality and ability to use a heavy bell in the TGU

• Get back to Military Press Ladders! I have a new 28kg bell waiting for me!

My left deltoid has been causing me pain in mid military press for quite some time and I have not yet resolved this issue so I have laid off of them for quite a while. I'm not happy about this, as they are one of my favorite movements, but I have replaced them with Turkish Get-Ups (TGU) and have worked at refining and improving my skill with these. It's an interesting turn of events as after reading Dragon Door articles by Gray Cook about Primitive Patterns and Gray Cook & Brett Jones article promoting Kettlebells from the Ground Up I am quite curious about using them as a rehab tool.

Here is the last month of my training (edited for the blogosphere). I am posting much more personal (and often boring to the reader) stuff that I'd like to track and recall later. Enjoy!

3/24/09

PM - 10 min Z-Health warm-up - 90% R-phase - did 9 position toe pulls & 3 posit lat. ankle tilts

Working Sets w/20kg - 4 laps between sets - Cross crawl drills and 9 posit. toe pulls several times
Swings - (10 L,R x2) x 5 = 200 reps

Hindu Squats (10 x 5) = 50 reps = 250 reps total - Moderate/Hard - done in ~17min - 85% pulse rt

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

Qigong
Swing 1 - 36 reps
Swing 2 - 36 reps
Swing 3 - 16 reps

3/23/09

PM - Z Health - 5 min warm up - 90% R-phase, 10% I-phase - just a few cross-crawl drills

Working Sets w/20kg
TGU - 5 x 4 L,R - getting easier, both overall and at my tough spot
Lat pulldown - wide front grip - 5 x 4 @ 160 lbs - 'opposite' focus - extra rep could not get bar to chest (but almost)

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd


3/21/09
a 3 hr walk in woods (off trail for much of it) on Saturday


3/20/09
PM - short demo of KB techniques: TGU, Swing, Snatch, BUP, CoC grippers

10 min Z-Health warm-up - 90% R-phase - did 9 position toe pulls

Working Sets w/20kg - 4 laps between sets
Swings - (10 L,R x2) x 5 = 200 reps

Hindu Squats (10 x 5) = 50 reps = 250 reps total - Moderate/Hard - did it fast too ~12min - 85% pulse rt

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

3/19/09

PM - Z Health
5 min warm up - 90% R-phase, 10% I-phase - just a few cross-crawl drills

Working Sets w/20kg
TGU - 5 x 4 L,R - getting easier, both overall and at my tough spot
Lat pulldown - wide front grip - 5 x 4 @ 160 lbs - 'opposite' focus - extra rep could not get bar to chest (but almost)

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd


3/17/09

PM - Z Health
10min warm up - 90% R-phase, 10% I-phase

Working Sets w/20kg - 4 laps between sets
Swings - (8 L,R x2) x 5 = 160 reps

Hindu Squats (8 x 5) = 40 reps = 200 reps total - Easy -Moderate - did it fast too

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

Qigong
Cloud Hands - 2 min
Swing 1 - 2 min
Swing 2 - 2 min


3/16/09
very fatigued today - limited sleep last night

PM -Z-Health
spent lots of time going through all R drills carefully

Dao Zou - about 10 laps

Qigong
Cloud Hands - 60 secs
Swing 1 - 60 secs
Swing 2 - 60 secs
Swing 3 - 60 secs

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds -extra time on R side to ^ ROM

Sun Salute - 1 rd


3/15
1 hr walk, moderate pace -some Z to reduce sacral px

3/14
1 hr walk, moderate pace, plenty of Z to reduce sacral px

3/13/09

PM - Z Health
10min warm up - 90% R-phase, 10% I-phase - again - toe pulls, K27/cross-crawl drills - getting easier to do at speed


Working Sets w/16kg - not enough sleep last night - tired all day - need a light cardio workout today - 16 kg got the call
Swings - (10 L,R x2) x 6 = 240 reps

Hindu Squats (10 x 6) = 60 reps = 300 reps total - easy-moderate

Did all 5 sets with minimal rest - done in about 15 minutes

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd


3/12/09
AM- most of Acu-pts routine

PM - Z Health
10min warm up - 90% R-phase, 10% I-phase - again K27/cross-crawl drills - getting easier to do at speed

Working Sets w/20kg
TGU - 5 x 4 L,R - see notes below
Lat pulldown - wide front grip - 5 x 3 @ 160 lbs - 'opposite' focus - extra rep no prob until last set, then only slightly

Re: TGU - read Gray Cook/Brett Jone's Dragon Door article on TGUs and primitive movement patterns. Realized that I probably have an issue here because I have so much trouble rotating and flexing my torso, which is related to my cross-crawl/switching issue. Focus on crisp form, good control of bell at all times - esp. at middle to end of first 'pushoff' to 'position 2' as well as that spot on the way down.

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd


3/10/09


PM - Z Health
10min warm up - 90% R-phase, 10% I-phase - again K27/cross-crawl drills - getting easier to do at speed

Working Sets w/16kg - need a 'pure' cardio workout today to blow off steam - 16 kg is light enough for that
Swings - (10 L,R x2) x 6 = 240 reps

Hindu Squats (10 x 6) = 60 reps = 300 reps total - moderate

Did all 5 sets with minimal rest - done in about 15 minutes

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

Qigong
Cloud Hands - 60 secs
Swing 1 - 60 secs
Swing 2 - 60 secs
Swing 3 - 60 secs


3/9/09

PM - Z Health
10min warm up - 90% R-phase, 10% I-phase

Dao Zou -
several laps

Working Sets w/20kg - 3 toe pulls, lat. ankle tilts
Military Clean & Press -experimental - my L shoulder was acting extra weird since yesterday but for some reason, I could actually do presses with almost no pain 3 x 5 -

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

Qigong
Cloud Hands - 60 secs
Swing 1 - 60 secs
Swing 2 - 60 secs
Swing 3 - 60 secs


3/6/09

PM - Z Health
10min warm up - 90% R-phase, 10% I-phase

Working Sets w/20kg - 3 toe pulls, lat. ankle tilts and cross-crawl work before & between all sets
Swings - (8 L,R x2) x 5 = 160 reps

Hindu Squats (10 x 5) = 50 reps = 210 reps total - Moderate - pulse to 85% of max

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

Qigong
Cloud Hands - 60 secs
Swing 1 - 60 secs
Swing 2 - 60 secs


3/5/09
AM - not enough sleep last night, somewhat restless as well: 6/10 - 10 being a perfect night's sleep (fall asleep very quickly, stay deeply asleep all night long, awake refreshed after enough hours - 7 for me)

PM-Z-Health - quick R based warm up - 3 toe pulls, lat. ankle tilts and cross-crawl work before & between all sets

Working Sets w/20kg
TGU - 5 x 3 L,R - focus on crisp form, good control of bell at all times - need forceful 'pushoff' and good focus to arrive at '2nd position' w/bell fully under control - same for last position
Lat pulldown - wide front grip - 5 x 4 @ 150 lbs - 'opposite' focus - extra rep no prob until last set, then only slightly

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd


3/4/09
AM- partial Acu-pts

PM - Z-Health - 5 min R/I warmup - many drills in 'hike pass' position

Working Sets w/16kg lots of toe pulls (all 3) and lat ankle tilts seem to smooth out the SI fxn very nicely
Swings - (10 L,R x2) x 5 = 200 reps

Hindu Squats (12 x 5) = 60 reps = 260 reps total - easy

Did all 5 sets with minimal rest - done in about 12 minutes as opposed to normally 17 min!

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 1 rd -

Sun Salute - 1 rd


3/3/09
AM - 2/3 main acu pts
snow shoveling ~ 20 min

PM - Z Health
10min warm up - 90% R-phase, 10% I-phase (toe waves - have been including these for months) - include Cranials & Cross-Crawl moves/K27

Working Sets w/20kg - Moderate strength session today
TGU - 5 x 3 L,R -
Lat pulldown - wide front grip - 5 x 3 @ 150 lbs - focus on pulling myself up to the bar instead of pulling the bar down to me

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd


3/2/09
PM - Z Health
10min warm up - 100% R-phase, & include Cranials, Cross-Crawl moves/K27 between many sets

sleeping better - Myocalm PM & massages helping! - but need to do very easy cardio session AGAIN today to make sure my back is OK -

Working Sets w/16kg lots of toe pulls (all 3) and ankle tilts seem to smooth out the SI fxn very nicely
Swings - (10 L,R x2) x 5 = 200 reps

Hindu Squats (12 x 5) = 60 reps = 260 reps total - easy

Neck Bridging - feet flat x 5 (10 "rocks')

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 1 rd -

Sun Salute - 1 rd

One Big-assed long & boring post

Hello! It's been so long since I posted. Can't come up with anything fancy, just a huge download of what I've been up to in the last 6 weeks. As you'll see with a quick glance, I have been working out, just 'punching the clock' and nothing special to say. I finally got myself a real girlfriend and my priorities have shifted a bit.

Bottom line is the Holidays, relationship and staving off illness caused me to step back a bit from my training progression. Now I am covering old ground with a few new twists: regular qigong training and my lat pulls are steadily improving. In a few months I expect to be able to do bodyweight pullups, my real goal with these.

1/23/09
PM - Z Health
10 min warm up - FBS - 90% R-phase

Working Sets w/16kg

Swings - (12 L,R x 2)x 5 = 240 reps

Hindu Squats (20 x 5) = 100 reps = 340 reps total

Dao Zou - several laps around the gym

Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - hard to get last rep down to chest in last set

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

All 3 swings - 30 secs ea.

1/22/09
PM - Z Health
10 min warm up - FBS - R-phase

Working Sets- w/24kg

Military Press Ladder -5 x (1,2,3) L,R- easy except L delt hurts in mid-press

Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - pretty easy except for the last rep of last set
Dao Zou - many laps around room as recovery time between working sets - many variations used

Yoga

Polarity Squat - L,R, & F,B & circles CW, CCW

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

Qigong

Cloud Hands - 1 minute

1st & 2nd swing - 1 minute

1/20/09

PM - Z-Health

10 min warm up - R & I drills whole body

Dao Zou - several laps around the gym

Cloud Hands - 1 minute

1st & 2nd swing - 1 minute

Working Sets w/16kg

Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps

Hindu Squats (20 x 5) = 100 reps = 300 reps total

Lat pulldown - wide front grip - 5 x 5 @ 150 lbs - hard to get last rep down to chest in last 2 sets

1/19/09

PM - Z-Health

10 min warm up - mostly R drills - whole body

Working Sets w/16kg

Dao Zou - several laps around the gym

Cloud Hands - 1 minute

1st & 2nd swing - 1 minute

Swings - (10 L,R x 2)x 5 = 200 reps

Hindu Squats (15 x 5) = 75 reps = 275 reps total

Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last 2 reps down to chest in last 3 sets

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

1/16/09

PM - Z-Health

10 min warm up - mostly R drills - whole body

Working Sets w/16kg

Dao Zou - several laps around the gym

Cloud Hands - several minutes

1st & 2nd swing - several minutes

Swings - (10 L,R x 2)x 5 = 200 reps

Hindu Squats (15 x 5) = 75 reps = 275 reps total

Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last rep down to chest in last 3 sets

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

Dao Zou

6-8 laps, some w/hand on middle burner ~ 400 steps?

1/15/09

PM - Z-Health

10 min warm up - mostly R drills - whole body

Working Sets-

Dao Zou - several laps around the gym

Cloud Hands - several minutes

1st & 2nd swing - several minutes

Lat pulldown - wide front grip - 4 x 5 @ 150 lbs - hard to get last reps down to chest

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

1/13/09

1/12/09

PM - Z-Health

10 min warm up - mostly R drills - whole body

Working Sets- w/24kg

Snatch - 10 L,R on the minute 3x (takes 40 sec) - many minutes betweeen sets

Military Press Ladder -5 x (1,2,3) L,R

Lat pulldown - wide front grip - 5 x 5 @ 140 lbs

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

1/9/09

PM - Z health - FBS

Working Sets- w/24kg

Dao Zou - several laps around the gym

Cloud Hands - several minutes

1st & 2nd swing - several minutes

Snatch - 10 L,R on the minute 2x -experimental (takes 40 sec)

Lat pulldown - wide front grip - 5 x 5 @ 140 lbs

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

1/8/09

Felt sick today - no workout at all

1/7/09

Patient after work & Carb load day - no exercise time

1/6/09

AM - watched Dao Zou DVDs - good stuff! Look forward to adding it into my day. This is Matt Furey's 'backwards training' info

PM - Z-Health

10 min warm up - mostly R drills - whole body

Working Sets- w/24kg

Snatch - 5 x 5 L,R

Military Press Ladder -5 x (1,2,3) L,R

Lat pulldown - wide front grip - 5 x 5 @ 130 lbs (was too easy - will switch to 140 next time)

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

1/5/09

PM - Z-Health

10 min warm up - R & I drills whole body

Working Sets w/16kg

Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps

Hindu Squats (15 x 5) = 75 reps = 275 reps total

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

12/30/08

PM -

Acu pts-

Z-Health - 15 min warm up - R & I drills whole body

Qigong

Cloud Hands ~ 2 min

All 3 swings ~ 2 min ea.

Heaven & Earth - 5 rds

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

Long layoff over Holidays- plan to use it as a wave and re-start training

12/23/08

AM - Long Life Acu-pts (all up to face/head)

Shovel snow -yeah, I consider this a workout!

Bad indigestion - can't do anything too taxing w/o making it worse or puking

this is a recurring habit of late (last month or so) My body tells me I need to do qigong regularly remedy this problem

PM -

Z-Health - 15 min warm up - R & I drills whole body

Qigong

Cloud Hands ~ 2 min

All 3 swings ~ 2 min ea.

Heaven & Earth - 5 rds

Working Sets

Lat pulldown - wide grip - front - worked in between yoga exercises
5 x 5 @130 lbs

Yoga

Polarity Squat - 36 L,R, 16 F,B and 5 circles in both directions

Sun Salute - 1 rd

Triangle Pose - 2 rds - focus on evenness L & R - need more wt. in back leg when facing R. Also L shoulder ROM not as good when doing R side

Sun Salute - 1 rd

12/22/08

AM - 2/3 main pts

Not feeling strong or ready for a hard workout (again) - whip up something not too hard:

PM -

Z-Health - 10 min warm up - R & I drills whole body

Working Sets

Lat pulldown - wide grip - front
3 x 5, 1 x 10 @120 lbs

TGU - w/24kg

2 x 3 L, R

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

12/19/08

AM - Long life Acu-pts

PM -

Wanted an easy strength-based session today - this fit the bill

Z-Health - 10 min warm up - R & I drills whole body

Working Sets

Lat pulldown - wide grip - front
2 x 5 @110 lbs, 3 x 5 @ 130 lbs (110 was too easy)

1-arm Bent Row - 70 lb dumbell

5 x 5 L,R

Military Press Ladder - w/24kg
5 x (1,2,3) L,R

Yoga

Neck Bridge - 10 rocks

Sun Salute - 1 rd. - use 'warrior stance' to get more hip flexor stretch, hands & feet closer in down dog posit.

Neck Bridge - 10 'rocks'
Polarity Squat - F & B, L & R, circles ~ 2 min

Neck Bridge - 10 'rocks'
Triangle Pose - 2 rds

Neck Bridge -10 'rocks'
Sun Salute - 1 rd.

Neck Bridge - 10 'rocks'

12/18/08

AM - main 3 pts

PM - Z-Health

10 min warm up - R & I drills whole body

Working Sets w/16kg

Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps - some sets done with eyes closed - swings easy, snatches take more focus

Hindu Squats (20 x 5) = 100 reps = 300 reps total

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds -

12/16/08

AM- Long Life Acu-pts

Shovel walk & driveway

Demo KB drills w/Calvin - Clean, press, swing, snatch, TGU, BUP w/24 & 16kg

1 x 3 L,R w/32kg

PM - Z-Health

10 min warm up - R & I drills whole body

Working Sets w/16kg

Snatches - (10 L, R x 4) + Swings - (10 L,R x 4) 1 = 160 reps

Hindu Squats (20 x 5) = 80 reps = 240 reps total

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds -

12/15/08

AM- partial Long life pts

feeling way off today - Z health session - 30 min I & R phase

Qigong

Cloud Hands

All 3 swings

Yoga

Polarity Squat - usual

Sun Salute - 1 rd

Triangle Pose - 2 rds

Sun Salute - 1 rd

12/12/08

AM - long life Acu-pts

PM

Z-Health

10 min warm up - R & I drills whole body

Working Sets

Lat pulldown - wide grip - behind neck - hurts neck/shoulders - won't do behind neck again
5 x 5 @100 lbs

Lat pulldown - w/pullup grip (thumbless)

5 x 3 @ 150 lbs

1-arm Bent Row - 70 lb dumbell

5 x 5

Military Press Ladder - w/24kg
5 x (1,2,3) L,R

Yoga

Neck Bridge - 10 rocks

Sun Salute - 1 rd.

Neck Bridge - 10 'rocks'
Polarity Squat - F & B, L & R, circles - 1 min

Neck Bridge - 10 'rocks'
Triangle Pose - 2 rds

Neck Bridge -10 'rocks'
Sun Salute - 1 rd.

Neck Bridge - 10 'rocks'

12/11/08

AM - long life Acu-pts

PM -

Z-Health

10 min warm up - R & I drills whole body

Working Sets w/16kg

Snatches - (12 L, R x 5) + Swings - (12 L,R x 5) 1 = 240 reps

Hindu Squats (20 x 5) = 100 reps = 340 reps total

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds -

PR Tonight!

AM - long life Acu pts

PM
Z health - warm up ~ 10 min

Experimental swing weight ladder - 3 x 1 L,R w/ 16, 24, 32kg bells - I decided to save them for another time

Working Sets
Pullups - bodyweight (220lbs)
5 x 1

1-arm Bent Row -w/32kg KB
5 x 5

Military Press Ladder - w/32kg
5 x (1,2,3) - this is a PR for me! I was really grinding these out -several seconds to finish the reps in the last sets of each ladder. Very tough but the power was there, so I did it! I really felt it in my lower back and obliques and of course delts, triceps and grip.

Janda Sit-ups - on Pavelizer II w/35lbs - getting a bit easier - L calf & both hamstrings cramping
5 x 5 w/mini-bands

Wow! I actually impressed myself tonight. I did 30 reps Military Press L & R w/a 32kg bell! That is a PR for me! Yeah!

Training Update

12/9/08

AM - main 3 Acu-pts

Feeling on the edge of a cold or something - decide to take it very easy today

PM

Z-Health - full body session w/ knees @8 foot positions, 6 ankle drills, 9posit. foot drills, etc. - spent over 20 minutes on Z- only. It's been a while since I did this much focused Z. It left me feeling pretty good.

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds - extra focus on mobilization in triangle pose to improve shoulder position as well as depth

Qigong - (this is all taught by B.K. Frantzis and highly recommended)

Cloud Hands - correct R knee position when 'full' (too far forward)

1st, 2nd & 3rd swings - getting better at 3rd swing

Heaven & Earth - 3 rds

12/8/08

AM - Long life Acu-pts

PM -

Z-Health

10 min warm up - R & I drills whole body

Not feeling real strong today - go for an easy cardio-type workout with those lats thrown in

Working Sets w16kg

Swings - (10 L,R x 5) + Snatches - (10 L, R x 5) = 200 reps - reversed the order of the drills for a little variety

Hindu Squats (15 x 5) = 75 reps - total 275 work reps

Lat pulldown - w/pullup grip (thumbless)

5 x 3 @ 150 lbs

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

12/7/08

Review standing dissolving meditation and 3 swings - see above (B.K.Frantzis)

10 min dissolving

3 swings - ~1 min each

12/6/08

AM - partial Long life pts

Very long walk - 1.5 hrs, at gentle pace

The latest

12/4/08

Z-Health

10 min warm up - R & I drills whole body

Working Sets
Neck Bridge -
5 x 10 'rocks'

Military Press Ladder - w/24kg
5 x (1,2,3,4) L,R

Lat pulldown - w/pullup grip (thumbless)

5 x 3 @ 150 lbs

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

Stair climbing -
11 flights up & down 1x

12/2/08

Z-Health

10 min warm up - R & I drills whole body

Working Sets

Military Press Ladder - w/24kg - wanted it to be easy today (and it was)
5 x (1,2,3) L,R

Dumbell Row - 1-arm - w/70lb - not too hard

5 x 5

Lat pulldown - w/pullup grip (thumbless)

5 x 4 @ 120 lbs.

Yoga

Neck bridge - 10 rocks - all done flatfooted - focus on hip thrust & 'chest forward' - getting to hairline now
Sun Salute - 1 rd.

Neck bridge - 10 rocks
Polarity Squat - F & B, L & R, circles - 1 min

Neck bridge - 10 rocks
Triangle Pose - 2 rds

Neck bridge - 10 rocks
Sun Salute - 1 rd.

Neck bridge - 10 rocks

12/1/08

Took semi-intentional/spontaneous layoff over long weekend -a wave cycling reduction to re-peak on my Military press ladder and overall.

I realized my lats are pitiful (and I used to have some little wings when I was younger) so I am going to regularly work them from now on. My 1st goal is 5 legit bodyweight pullups. I expect that to take several months.

Improvised workout to day - wanted to get lat sets in but was planning on doing mod. BMF: Not a good combo - need to rethink this one.

Z-Health

10 min warm up - R & I drills whole body

Working Sets

Pullups - on lat pulldown machine

1 x 5, 4 x 3 @ 140lbs - pullup grip - able to get below chin but not quite to sternum - maybe the lack of ROM is purely a strength issue

Dumbell row - 1arm - w/70lb
4 x 5 L,R

Hindu Squats - 5 x 15

Snatch & Swing combo -

1 x (10 + 10 L,R), 4 x (5 + 5 L,R)

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

Neck Bridge -flat footed
3 x 10 'rocks' (rocking back & forth from crown of head to forehead - 30 sec.)

11/27/08
AM - Long Life pts w/Furey Qigong

PM -
Z-Health - combo R & I warmup - 10 min

Working Sets -
KB row - w/24kg
2 x 6 L,R

Pullups - w/2 monster mini band assist - very hard to get full ROM- getting stuck at face level - feels like a mobility/upperback strength issue
5 x 3

Military Press Ladder - w/32kg
5 x (1,2) L,R - liberal rest breaks between ladders

KB row - w/32kg
3 x 6

Neck Bridge -flat footed
3 x 10 'rocks' (rocking back & forth from crown of head to forhead - 30 sec.)

Janda Situps - w/ 1mini-band assist (on Pavelizer II w/30lbs.)
5 x 5

11/25/08

Z-Health - combo R & I warmup - 10 min

Working SuperSets w16kg
Snatches - (10 L, R x 5) + Swings - (12 L,R x 5) 1 = 220 reps

Hindu Squats (25 x 5) = 125 reps - 345 work reps

Took extra time between sets - about 5 laps around the room instead of 4 - 6 before the last set

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

11/24/08

AM -long life pts w/Furey Qigong

Review Secrets of the core & Secrets of Hip & knee

PM -

Z-Health - combo R & I warmup - 15 min

Working Sets:
Military Press Ladder: 5x(1,2,3,4) L,R = 100reps - tougher than i wanted it to be today, esp. delts

Hindu Squats - 5 x 20 = 100 reps

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

Update

11/23/08
AM Long life Acupoints
Shooting with Aaron - lots of fun but I need more practice! Aaron gave me a good tip and I will practice it at home to improve my smoothness between shots, which should increase my precision significantly.

Oh yeah, I pressed Aaron's bulldog again! (R only) 2 attempts at L was not quite there. The R side was actually EASY! I came home and did 2 reps with my 32kg on the L, which was also easy. 8 kilos is a BIG jump to make with something like this.


11/22/08
AM: Partial only -Long Life Acu-points

PM: I walked for an hour on the trail near my house in the late afternoon. Chilly but relaxing. I saw 11 species of birds including 2 bald eagles. Nice.

11/21/08

AM: Partial only -Long Life Acu-points

PM:
Z-Health - combo R & I warmup - 10 min

Working Sets:
Military Press Ladder: 5x(1,2,3) L,R = 60reps - tougher than i wanted it to be today

Hindu Squats - 5 x 20 = 100 reps

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

Active rest: 10 min - dice roll today: 3 - Snatch (24kg) - 10 L,R - big difference from using 16kg!

11/20/08

AM: Long Life Acu-points w/Furey Qigong

PM:
Z-Health - combo R & I warmup - 5 min

Working SuperSets w16kg
Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps

Hindu Squats (25 x 5) = 125 reps - after yesterday's session, I was really sucking wind today. Had to take extra time between sets

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

More Training

11/19/08
AM: Long Life Acu-points w/Furey Qigong

PM:
Z-Health - combo R & I warmup - 5 min

Working Sets:
Military Press Ladder: 4x(1,2,3,4,5) + 1x(1,2,3,4,4) - 2 reps short of a full Ladder! Yeah!!

Active rest: 10 min - dice roll today: 8

Swings - using 15:15 format (mostly) - 144 reps! - pretty tough. Realized the wisdom of on the minute snatching and will use that protocol for upcoming test practice.

11/18/08

Skipped Acu-points this morning

Z-Health - combo R & I warmup - 10 min - lots of belching!

Bad indigestion today (Burger King for lunch & ate too much! Double Whopper & Double bacon cheeseburger - I guess I was craving (ya think?) - could not do planned workout without puking, so I improvised: Had recently rewatched Furey's Combat conditioning DVDs so experimented with:

Back bridge 2 x 10 'rocks'

Table Maker - 1 x 5 reps - really stretches biceps/shoulders, esp. R

Hindu jumper squats ~ 12 - tough to get the hang of - will need to re-view the DVD on this- really felt it in the lateral calves too

Hindu pushups w/wide stance - 10 - also felt in lateral calves, esp R

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

11/17/08

Z-Health - combo R & I warmup - 5 min

Working SuperSets w16kg
Snatches - (10 L, R x 5) + Swings - (10 L,R x 5) 1 = 200 reps

Hindu Squats (20 x 5) = 100 reps - needed to ease back into things after 3 days off (but in brutal winds, which was very demanding physically, mentally and emotionally)

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

11/14/08

Z-Health - combo R & I warmup - 10 min

Working SuperSets w 24kg
Military Press Ladder - (1,2,3,4) x 5 L,R - fairly tough at the end

Hindu Squats - (5 x 15) = 75 reps

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 1 min

Sun Salute - 1 rd.

Triangle Pose - 2 rds

11/13/08

Z-Health - combo R & I warmup - 5 min

Working SuperSets w16kg
Swings (10 L, R x 2) x 5 = 200 reps
Hindu Squats (20 x 5) = 100 reps - a moderate session today

I did the entire superset in 15 minutes! I'm thinking I will a round and work up to 8-10 for a cardio-style workouts

Yoga

Sun Salute - 1 rd.
Polarity Squat - F & B, L & R, circles - 2 min

Sun Salute - 1 rd. - extra time spent in hamstring & hip flexor stretch

Triangle Pose - 2 rds