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Less is More

Buteyko
Level 16, 1 round​

Warm up
Big toe active stretching, ankle & foot strengthening exercises​

Locomotion
Rucking
10 pounds, 25 minutes
Taking it a easy on the rucking for now; letting my body ( especially my feet ) adapt.
The exercises from Run Strong are helping. This was much easier today. Part of that may have been the breathing exercises beforehand.
Was easier to walk on my glutes and lean forward at the ankles.
​
Cool Down
OS Commando Rocks
Downward dog​
 
Ok, I had read it before several times (it probably would have helped if I had followed his advice at the time). He is a genius whose work I definitely respect.

I'll work through his article this time, referring back to it to correct my form.

Thanks again.
 
PM Work:

Buteyko:
A single 16 this evening
3:00 VLB and RCB
EBH 29
Only 34 second max pause; panicky tonight for some unknown reason​

Stretching:
OS commando rocks, 90/90s, arm & shoulder rotations, QL Straddle​
 
“For God so loved the world that he gave his only Son, so that everyone who believes in him may not perish but may have eternal life.
“Indeed, God did not send the Son into the world to condemn the world, but in order that the world might be saved through him."
John 3:16-17

Merry Christmas!
 
First snowy ruck

Chicago SFG1: 123 days

Snatches for Jesus
10k, 5r x 2s
16k, 5r x 2s
20k, 5r x 2s
24k, 5r x 20s
These went very smooth. The hardcore lat + ab tightness gives the lift a fun, smooth rhythm.​

Turkish Get-Up
24k, 1s x 1r
​
Locomotion
Ruck
10#, 29 minutes
This was my 25 minute path, but the 2" of snow on the ground slowed me down. 15 mph winds, 1 degree with windchill...beard kept freezing to my balaclava.
Grateful that Al had me nail down my stride; made walking on the slippery snow a non-event.
The vibration from the crunchy snow actually felt great on my feet, ankles, and calves.​
 
PM Work:

Buteyko:
3 of the level 16s
3:00 VLB and RCB
EBH 31
72, 90, and 111 second max pauses
The 111 is a 3:00 VLB pr of sorts. I need to do some sort of quasi meditation prep before I tear into these, as my EBH score is highly dependent on what kind of day I've had/how noisy it is in the hood etc.​

Stretching:
OS commando rocks, 90/90s, arm & shoulder rotations, QL Straddle
​
This session felt great.
5/5 stars training day!
 
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Chicago SFG1: 122 days

Warmup
Big toe active stretching, foot circles
Toes/Feet/Ankles
Arm & shoulder rotations
Pelvic tilts
Downward dog​

Locomotion
Ruck
20#, 20 minutes
I wanted to minimize my cold exposure today, so I upped the weight and pace to still get in a 'bigger' ruck.
Strong focus on walking on the glutes, breathing, short strides and general rucking posture.
My nose was running so that it was challenging to breath!
This is where the buteyko breathing practice comes in real handy - I don't panic and I can still keep breathing solely through my nose.
I've noticed this in The Snatch too; when I begin to get fatigued my breathing stays strong which makes training safer.​

Despite (because of?) the brutal cold, this was a great session. Sometimes I think fighting against the cold makes these aerobic sessions better somehow.
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Chicago SFG1: 121 days
It is nice sleeping until 07:00, lazing around, then training at 09:30 :cool:

Warm up
AIS toe stretching + Intricate ankle movement + Ankle series one
Pelvic tilts + Arm & shoulder rotations
Downward dog
Gob sq + halos​

The Snatch
10k, 5r x 2s
16k, 5r x 2s
20k, 5r x 12s
Had planned on a higher volume 24k day. Tore off a bit of dead skin on 16k warm up, but nothing major so called ze audible, braked for ze curves.
Focus was on head position, starting position, and H.L.A.T.
​
Turkish Get-Up
20k, 1s x 1r​

Locomotion
Ruck
20#, 20 minutes
Another good paced day. The key is to start off the line with a high respiration rate.
:eek: -12 wind chill...balaclava frozen solid to my beard.
​
Despite (because of?) the audible, this was a great session too.
 
I definitely didn't train as well this morning since I skipped the PM work yesterday.
Bad Matt!

PM Work:

Buteyko:
3 sessions
Level 16, 15, and 14
VLB as written; RcB of 2:00, 2:00, and 2:30 (respectively)
EBH 28​

Stretching:
OS commando rocks, 90/90s, arm & shoulder rotations, QL Straddle​
 
Chicago SFG1: 120 days
No KBs; planned day off. Leisurely accessory session.

Up 5:30

Buteyko
2 sessions
Two level 14s
VLB as written; RcB of 2:00
EBH 31
100 and 131 (PR!) second max pauses
I forgot how great the morning breathing sessions are.
And, the warmth from the air hunger feels great on these cold-a#@ Chicagoland mornings!!!
​
Mobility
OS commando rocks, pelvic tilts, arm & shoulder rotations
Rib pulls, brettzels, childs pose rotation, downward dog
Arm bar, crooked arm bar
​
I felt like $1.2 billion after this!
 
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