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Less is More

The Nail said:
I am postponing my SFG attendance. Dealing with things that have hit me pretty hard. This week's training has been focused on recovery and stress management.
Click to expand...
Hope your OK man.... this must have been a very hard decision for you but I'm sure the right one. 'Brake for the curves'... I know a guy that uses that sometimes;) seems to be very wise words from time to time.
 
Tomorrow:
- I get back on this horse, and go back to training before work
- This time off was a great idea
- I almost feel human again​

Today:
- easy stretching
- somatic exercises
- buteyko
- run strongs toe/ankle work​

Yesterday:
- 24 hour fast
- rib pulls/brettzels/childs pose rotations
- arm bar, crooked arm bar
- somatic exercises
- buteyko
- run strongs toe/ankle work​
 
Wakey time: 5:30 AM
Training time: 7:00 AM

Dissolving some Himalayan pink salt under the tongue before training works incredibly well. I wonder if I am not getting enough salt in my diet?

Warm Ups
Somatic exercises, expand your hand bands, halos, goblet squats​

The Snatch
24k x 10 NR​

TGU
24k x 1r x 1s​

Dbl Front Squat
24k x 5r x 1s
These were weird. My left & right legs wanted to descend at different speeds. Felt good after though.
​
Locomotion
None. I had planned to start my walk/run program today, but woke up with 2+" of snow outside :(:(
Didn't want to kill myself learning to run on snow & ice​
 
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The Nail said:
Wakey time: 5:30 AM
Training time: 7:00 AM

Dissolving some Himalayan pink salt under the tongue before training works incredibly well. I wonder if I am not getting enough salt in my diet?

Warm Ups
Somatic exercises, expand your hand bands, halos, goblet squats​

The Snatch
24k x 10 NR​

TGU
24k x 1r x 1s​

Dbl Front Squat
24k x 5r x 1s
These were weird. My left & right legs wanted to descend at different speeds. Felt good after though.
​
Locomotion
None. I had planned to start my walk/run program today, but woke up with 2+" of snow outside :(:(
Didn't want to kill myself learning to run on snow & ice​
Click to expand...
welcome back bud! nice solid session
 
Update

I took another week off of hard training, and again only did somatic exercises, buteyko, basic stretching and recovery walks. This was an excellent idea, as I finally managed to normalize my sleep. The past two nights I slept all night! I haven't done that in weeks. I'm motivated, re-calibrated, and ready to hit it again. It's awesome feeling like Me again.

Solution 1: Wake up at 05:00. This makes me so worn out by bed time that the neighborhood noise does not hit me hard, so I sleep deeper.

Solution 2: Salt supplementation. Once or twice a day I am dissolving 3 solid grinds of Himalayan pink salt under my tongue.

Solution 3: Doubled my focus on those things that I can control and said To Hell With The Rest.

My beacons are going to be simple for now.
  1. Tune my systems to gain leanness
  2. Prioritize good sleep and full recovery
  3. Double my focus on those things that I can control and To Hell With The Rest
 
Up at 05:00, out of bed 05:15, train 07:00
Need to work on getting out of bed immediately and not hitting ze snoozes!
For now, I will be happy to get in any training before work while I retrain the habit, but I'll need to eventually give myself room for a KB + Locomotion session every day. This means I will need to eventually be hitting warm ups around 06:15.​

Buteyko (90%)
I turned the intensity in the app down to 90%
Level 16, EBH 18, resting pulse 57
I will also do 30-60 minutes of VLB during the day​

Warm up
Somatic exercises, downward dog, expand hand bands
Gob sq: 10k, 16k, 24k
Halo: 10k, 10k, 10k
​
Dbl Kb Front Squat
24k, 5r x 1s
​
TGU
24k, 1r x 1s​

The Snatch
24k, 5r x 10s
No light snatching needed to warm ye olde elbows​

Locomotion:
None.
ICE AND SNOW! This sucks, I want to start running! But probably best not to learn running mechanics on ice and snow. I'll get in a couple of 15-20 minute recovery walks at work.
​
Ahhh, I am STRONG again! Nothing like a light session to rebuild your confidence. Grateful!
 
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Up at 05:00, shower 5:01!!
This is a major discipline victory for me; I usually hit snooze at least twice.
This is a key component of my re-calibrated strategy
Train at 7:00

Buteyko (90%)
Level 16, EBH 21, resting pulse 55
​
Warm ups
Somatic exercises
Downward dog
Gob Sq: 10/16/24
Halo: 10/10/10​

Dbl Kb Front Squat
24k, 5r x 1s
​
TGU
24k, 1r x 1s​

The Snatch
24k, 5r x 10s
The front squat and get-up warm up my elbows awesomely!
No need for lighter snatch sets to get going.​

Push-ups
5r x 1s
(meant to do in between sets of snatch, fail!)
​
Locomotion:
None. ICE. If it's nasty again tomorrow, I'm just going to throw on the boots and go walking. This weather is intolerable.
​
This chart is for the entire session, warm ups and all.
Front squats got my HR to 160!
TGU only took it to about 150.
You can easily see all 10 sets of snatching.
13 minutes to go through my warm ups. I'm slow!
upload_2018-4-18_8-6-16.png
 
Buteyko (90%)
Level 16, resting pulse 59, EBH 25​

Somatic Exercises

Unplanned day off
I left my phone (which I use for my alarm!) in another room. It was really bright outside when I woke up, which confused the s*** out of me.
Much fail.​
 
Up at 05:00, shower 5:01!!
Train at 7:00

Buteyko (90%)
Level 16, EBH 17, resting pulse 56
Strange, hit air hunger early in the EBH​

Warm ups
Somatic exercises
Downward dog
Gob Sq: 10/16/24
Halo: 10/10/10​

Dbl Kb Front Squat
24k, 5r x 1s​

TGU
24k, 1r x 1s​

The Snatch
24k, 5r x 10s
These went great; worked on keeping the tors more upright so the hips stay loaded for longer. Made it easier on the hips and elbows since I generate far more power with the hips. A big learning.​

Push-ups
2r x 6s
Did a set before every set-pair of snatches, and one extra at the end
Keeping reps low while I get used to it​

Locomotion:
Walk
00:19:22, 1.09 mi
17:44 min/mi Average pace
58 Steps/min Average cadence
A few minutes in, I started using VLB with a waltz pace, breathing every 3rd step
1 (breathe in shallow and short), 2, 3, 1 (breathe out shallow and short) 2, 3, etc
Finally got to play with my HR monitor. You can see about two minutes in where I started to use VLB.
I'm excited that my short route is slightly over a mile!

Warm ups and strength work:
upload_2018-4-20_9-19-14.png

Locomotion work:
upload_2018-4-20_9-22-52.png
​
 
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