Today's Workout - Yoga

Had the day off from work today so joined my wife for a 90 minute yoga class. It was very refreshing. A perfect combination of strength moves and flexibility. I am sure I will be sore tomorrow.

Today's Workout

Warm Up: Stick Shrug, Face Pull, Scap Pullback, Pec Stretch

Hardstyle 2 Handed Swings(32kg):

*20 reps in 30 sec / 15 sec rest x 15 sets

RBT(red) Split Jumps: 10 reps x 4 sets

Split Jumps were brutal. Legs were on fire. Heart pounding. Difficult time getting up stairs out of basement. Will need to do these again. Check out video below:

Sunday's Workout/Attempted Jerks

Shoulder has been feeling better and better with very minimal discomfort when I raise my arm overhead. Today I thought I might give some light jerks and snatches a go with the 20kg bell. After warming up, I tried some one arm jerks with the 16kg bell and had pain in the left shoulder so I aborted. Back to the swings!

Warm Up: Stick Shrug, FacePull, Scap Pulldown, Pec Stretch

Hardstyle Swings(24kg):

20 2 Handed

10 1 Handed R

10 1 Handed L

10 H2H

*10 sets of the above complex on 1:15 with 35 sec rest

RBT Pillars(red): 30 seconds on/ 5 seconds rest

*Front/Lateral R/Lateral L -- did two sets of this cycle with no rest

Thursday's Swings

Still a bit sore from the cleans.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullback x 10, Pec Stretch -- 3 sets

Hardstyle 2 Handed Swings(32kg): 20 reps in 30 sec/15 sec rest x 15 sets

Cleans/Rolfing Session 2

Had my second Rolfing session last evening with the my feet/ankles and lower extremities being the main focus. This was a fairly painful session for me as the fascial plains were opened up in these regions. I already feel like my posture is improving and look forward to my next session. Unfortunately, my Rolfer is only in town for 1 week per month so I will have to wait until mid October to continue my sessions.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pulldown x 10, Pec Stretch -- 3 sets of all

GS 1 Hand Cleans

*20L/20R/20L/20R in 4 minutes with 1 minute rest -- did 4 sets overall

*Set 1: 24kg, Set 2: 28kg, Set 3: 32kg, Set 4: 28kg

RBT Cross Over(purple) Speed Squat -- 20 reps x 3 sets

RBT Pillars(red) -- 30 seconds work -- anterior/L lateral/R lateral/anterior

Hands took a beating on the cleans. It is amazing how fast the hands soften up when not working the long sets.

Sunday Workout/Brown's Lose Again

After watching another crushing defeat of the Brown's, I headed to the basement to work off some frustration.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullback x 10, Pec stretch -- 3 sets of all exercises

Hardstyle 2 Hand Swing(32kg): 20 reps 30 sec/15 sec rest x 20 sets (400 reps)

Friday's Workout/Rolfing

Met with the Rolfer yesterday. Was an interesting experience. He felt that I had a right to left imbalance as well as issues along the Z axis especially in the thoracic spine. He spent a lot of time working my back and then spent a bit of time on the lateral thigh. Had an interesting feeling of being taller when I got off the table. Will head back on Monday night for another session which I believe will be more focused on the feet, ankles, legs, and sacral areas.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullbacks x 10, Pec Stretch - 3 sets of all exercises

HardStyle 2 Handed Swing Drop Sets(40kg, 32kg, 28kg, 24kg, 20kg)

*10 reps each weight

*1:30 work/45sec rest

*10 sets (500 reps)

RBT Split Squat(purple) 20/20 x 2 sets

RBT Pillars(red) anterior,side R & L, posterior