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Less is More

I've caught a cold. Massively slept in this morning until 07:30.

Yesterday Training:
Stretching only, no snatching.

Today Training:
No running.
 
06.02.2018 Saturday - Deadlift 5.1
At MGG around 9:00 a.m.

Lots of movement prep at home:
Somatic exercises
Downward dogs
AR Ankle Series One
Rib pull, brettzel, childs pose rotation, arm bar, crooked arm bar
The t-spine work went better than ever. Running is improving my posture.

Double KB Front Squat
24k x 5r x 1s​
TGU
24k x 1r x 1s​


Deadlift
Hookin’
265 x 1r, 295 x 1r, 325 x 5r​

Felt much better today. Surprised at how good this went after being sick. With all the Buteyko, stellar nutrition, and smart training I kicked that cold's a$$ in record time.
 
06.03.2018 - Run 6.2

Buteyko (90%)
3 x level 16
EBH 20, 24, 37
Max 34, 41, 43​

Somatic exercises

Locomotion
Run/Walk
(07 min/03 min) x 4 intervals
Mileage 2.16
HR Avg 119, max 133
Pace min/mi, 18:26​

Incredibly perfect 65 degrees with tons of sunshine. This was really terrific. I was sad when the running intervals were over and I had to walk. Finally figured out how to get in a full run stroke with a short stride while keeping my HR low.

One more session here, then I get to increase the total run time from 28 minutes to 32! I’m excited to get over that 30 minute hump.
 
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06.05.2018 - Snatching 8.1 - p.m.
At MGG around 6:30 PM

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

TGU
24k, 1r x 1s

Two Hand Swing
24k x 10s x 10r

Push ups
5r x 10s

Screwed up last night. Burnt my right hand on an unused skillet whose handle I kept too close to the oven vent. The damaged skin is on the palm where the handle needs to rotate during the snatch, and on the fingers where I have to catch the bell during the snatch. So, as a result of my whoops I could only run light two hand swings tonight.
 
06.06.2018 - Run 6.3 a.m.

Buteyko (70%)
None - woke up late! Much Fail!​

Somatic exercises

Locomotion
Run/Walk
(07 min/03 min) x 4 intervals
Mileage 2.2
HR Avg 121, max 137
Pace min/mi, 18:11
​
Cool down: OS Commando Rocks, Side To Side Rocks
 
06.07.2018 - Recovery a.m.

Buteyko (70%)
3 x level 16
EBH 20, 30, 40
Max 40, 50, 80

Somatic exercises, Downward Dog

Locomotion
Walk
Minutes 20

Good breathing session today.

There is a lot of particulate matter in the air here. All plant-life decided to bloom at once. So far this season, the worst I have is itchy eyes and sneezing - reflexes from all the junk in the air. I'm not sneezing as much as I did last year and I do not feel miserable after I sneeze. Several people in the office are miserable with coughing and congestion from all the particulate matter.
 
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06.07.2018 - Snatching 8.2 - p.m.
At MGG around 6:30 PM

Dbl Kb Front Squat
24k, 5r x 1s​

TGU
24k, 1r x 1s​

Snatch
32k x 5r x 12s
I need to do a better job driving the hips back hard into the hinge. I could improve this with my deadlift too.​

Push ups
5r x 6s​

Surprised at how well this went, considering that even with VLB I was sneezing throughout the day. I felt low grade sick on and off through the day. I knew it was only allergy crap so I did not skip training. No wine tonight; going to try to be in bed early.
 
06.08.2018 - Run 7.1 a.m.

Buteyko (70%)
3 level 16
EBH: 24, 35, 48
Max: 35, 60, 91

Somatic exercises, OS Commando Rocks, Side To Side Rocks

Locomotion
Run/Walk
(08 min/02 min) x 4 intervals
Mileage 2.2
HR Avg 119, max 131
Pace min/mi, 18:48

32 minutes run time :cool:
 
06.09.2018 Saturday - Deadlift 6.1
At home, 9:00 a.m.

Locomotion
Walk
1.07 Miles
20 Minutes​

--
At MGG 10:00 a.m.

Double KB Front Squat
24k x 5r x 1s​
TGU
24k x 1r x 1s​
Deadlift
Hookin’
1r x 6s
275, 295, 315
255 x 3s (no belt)​

My deadlift has never felt better! I’m finally getting a handle on pulling the lats into the hips and keeping the shins in their proper place. I still need to tuck it all in a bit harder, but this was a big improvement!!! Even when I was competing I was never able to do this. KB WTH FTW!

I also started hooking with the index/middle/ring over the thumb, instead of only index/middle. This was more uncomfortable, but let me get a tighter grip.

Going for the 20 minute walk in the rain before I drove to the gym helped as well. It got everything full of blood and feeling limber and strong.

Video of 315:
 
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06.10.2018 - Run 7.2 a.m.

Trained around 9:30

Buteyko (70%)
3 level 16
EBH: 26, 38, 47
Max: 45, 59, 93

Somatic exercises, OS Commando Rocks, Side To Side Rocks

Locomotion
Run/Walk
(08 min/02 min) x 4 intervals
Mileage 2.13
HR Avg 121
Pace min/mi, 18:48

Cooldown: OS Commando Rocks, OS Side to Side Rocks, Downward dog

I had a bit of foot discomfort last run, so my focus was on running light and ninja-quiet.

This went great. My second favorite run of the year. It was rainy and foggy, but incredibly quiet and the lake was beautiful.
 
06.12.2018 - Recovery a.m.
Buteyko (70%)
3 x level 16
EBH 30, 40, 45
Max 50, 65, 81
81-91 seems to be a true hard edged max for now.

--

06.12.2018 - MGG p.m.
Dbl Kb Front Squat
24k, 5r x 1s
TGU
24k, 1r x 1s

Barbell Squat
Bar, 95, 115
135 x 5, 145 x 5, 155 x 5
Had difficulty packing myself under the bar. Upper back flexibility on the left side seemed to be the limiter here. The t-spine work (rib pull/brettzel/childs pose rotation/arm bar/crooked arm bar) should get it strong and mobile.

Barbell Bench
95 x 5, 115 x 5, 135 x 5
Ahhhh, my old friend. I was all smiles here.

Pull-ups
Bw x 5, 5, 5
I wrote this down wrong. Should of been 5 sets here.

KB Snatch
32k x 2 NR
24 x 8 NR
Embarrassingly, I was out of gas by the time I got here. Could not control the 32k, so I switched down to the 24k.
 
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