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Less is More

Day 13/21
Up 5:30, train 7:30
Recovery: 7
Extended relaxation

THS:
16k 10x10
Done under 5:00
3-5 controlled breaths

1:00 minute rest between

TGU
Shoe, 5x1
Done under 8:30
Learned that getting the non-kb hand a little further back for the upward sweep/hinge helps smooth things out.
 
Day 14/21
Up 6:30, train 7:25
Recovery rating, 6/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training

OHS:
24k 10x10
Done under 5:30
This is the best these have ever felt! All sets were nearly shadow swing explosive!

1:30 minute rest between

TGU
24k, 5x1
Done under 10:00
I'm beginning to think of the lats as the lever this entire lift turns around.

Best practice I've ever had!
 
Day 15/21
Up 5:30, train 7:20
Recovery: 6
Extended relaxation

THS:
16k 10x10
Done under 5:00
3-5 controlled breaths

1:00 minute rest between

TGU
Shoe, 5x1
Done under 8:30
 
Day 16/21
Up 5:00, train 7:15
Recovery rating, 7/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training

OHS:
24k 10x10
Done under 5:15
5-8 controlled breaths
Still learning to lead with the right hip/glute and keeping the lats/abs engaged.

1:30 minute rest between

TGU
24k, 5x1
Done under 10:45
Trying to find the balance between setting the non-kb hand for less stress on the wrist and the proper hinge.
Performed with exaggerated slowness and a moderate pause at each position.
 
Day 17/21
Up 6:00, train 7:25
Recovery rating, 7/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training

Two Hand Shadow Swing:
16k 10x10
Done under 5:00
5-8 controlled breaths
Focus on controlled explosion; learned that nailing the top plank is vital for shadow swing stability and control.

1:30 minute rest between

TGU
16k, 5x1
Done under 10:15
Performed with exaggerated slowness and a moderate pause at each position.

Today is the first light day to incorporate the 16k for TGU instead of a shoe.
I had recovered enough I could of handled the 24k; which of course is a great sign.
But, err'd on the side of hitting my 21 consecutive days in a row goal.
 
Day 18/21
Up 6:30, train 9:15
Recovery rating, 7/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training

OHS:
24k 10x10
Done under 5:00

1:00 minute rest between

TGU
24k, 5x1
Done under 9:45

This was meant to be a slightly relaxed pace. I focused on breathing and ended up keeping a good pace.
 
Day 19/21
Up 7:00, train 9:50
Recovery rating, 7/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training

Two Hand Shadow Swing:
16k 10x10
Done under 5:00
5-8 controlled breaths
Focus on keeping torso tall.

1:30 minute rest between

Modified TGU:
Link to video
16k, 5x1
Done under 10:00
These were more natural overall and alleviate the stress on the hip flexor from the windshield wiper to stand.
 
Day 20/21
Up 6:30, train 7:20
Recovery rating, 4/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training

THS:
16k 10x10
Done under 5:00

No TGU today; left shoulder is hammered. Will attempt some Shoe TGUs later this evening; perhaps it will have loosened up by then. Shoulder was somewhat better after the swings, so probably just slept on it wrong or something weird.
 
Day 21/21!
Up 6:30, train 7:20
Recovery rating, 3/10
Extended relaxation warm up
Slightly relaxed pace so that I can stack 21 days of training

THS:
16k 10x10
Done under 6:00

TGU
Shoe, 5x1
Done under 7:00

I definitely caught some sort of cold. Which is why I was hurting yesterday. But, still hit my 21 days in a row goal!
 
Today & Tomorrow:
Planned days off.

Plan for next 7 training days:
Increase calories by 300-400 while keeping carbs close to 20%.
Hit all OHS/TGU with 24k
 
Day 1/7
Up 5:30, Train 7:50
Recovery rating, 7/10
Extended relaxation warm up
Relaxed pace so I can stack 7 days of 24k
Also focusing on not using a timer, just using breaths between as rest interval timer.

OHS:
24k 10x10
10 controlled breaths between
Focused on making my armpit as small as possible.

TGU
24k, 5x1
15 controlled breaths between
Focused on making my armpit as small as possible.
 
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Day 2/7
Up 6:00, Train 8:115
Recovery rating, 7/10
Extended relaxation warm up
Relaxed pace so I can stack 7 days of 24k
Also focusing on not using a timer, just using breaths between as rest interval timer.

OHS:
24k 10x10
8 controlled breaths between
Focused on making my armpit as small as possible and making the whole movement as efficient as possible.

TGU
24k, 5x1
15 controlled breaths between
Focused on the bottom hinge. Not quite nailing it as too much stress is carried in the knees. Learned to release the hips so the hips can move back.
 
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Day 3/7
Up 7:00, Train 10:20
Recovery rating, 4/10
Extended relaxation warm up
Relaxed pace so I can stack 7 days of 24k
Also focusing on not using a timer, just using breaths between as rest interval timer.

OHS:
24k 10x10
10 controlled breaths between
Learned that if I did the following, the lift was much more efficent.
- kept my body compact via lats (taming arc + battle stance)
- kept kb arm close to torso
- release hips at last possible moment


TGU
24k, 5x1
15 controlled breaths between
Learned that if on the lunge back I keep my knees close together it sets me up stronger for the hinge and alleviates knee stress.
Also, right before the lunge up I made sure my forward leg's hip was really under me.

My right knee was janked yesterday evening; it's why my recovery rating was so low. But was 95% better by the time I got through warmups. Took my time on warmups, did extra crawls and did some shoe TGU.
 
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Day 4/7
Up 5:30, train 11:15 (took day off to do important stuff in morning, trained right after)
Recovery rating, 6/10
Extended relaxation warm up
Relaxed pace so I can stack 7 days of 24k
Also focusing on not using a timer, just using breaths between as rest interval timer.

OHS:
24k 10x10
10 controlled breaths between
- Focused on further mastery of what I wrote about yesterday

TGU
24k, 5x1
15 controlled breaths between
Implemented some tips from "Sinister" @Anna C. Game changing cues for my TGU!
"A better hinge is to move the hips/pelvis back evenly between the legs, then twist from the thoracic spine to stack the shoulders vertically."
 
Day 5/7
Up 7:00, train 10:10
Recovery rating, 6/10
Extended relaxation warm up
Relaxed pace so I can stack 7 days of 24k
Also focusing on not using a timer, just using breaths between as rest interval timer.

OHS:
24k 10x10
10 controlled breaths between
Again:
- kept my body compact via lats (taming arc + battle stance)
- kept kb arm close to torso
- release hips at last possible moment

TGU
24k, 5x1
15 controlled breaths between
Again:
"A better hinge is to move the hips/pelvis back evenly between the legs, then twist from the thoracic spine to stack the shoulders vertically."

Really feeling the obliques on both movements today.
 
Day 6/7
Up 7:00, train 10:10
Recovery rating, 7/10
Extended relaxation warm up
Relaxed pace so I can stack 7 days of 24k
Also focusing on not using a timer, just using breaths between as rest interval timer.

OHS:
24k 10x10
10 controlled breaths between
Again:
- kept my body compact via lats (taming arc + battle stance)
- kept kb arm close to torso
- release hips at last possible moment

TGU
24k, 5x1
15 controlled breaths between
Again:
"A better hinge is to move the hips/pelvis back evenly between the legs, then twist from the thoracic spine to stack the shoulders vertically."

I am beginning to understand this statement from Simple & Sinister:
"Prof. Arkady Vorobyev explains that incomplete restoration training stimulates the recovery ability; your body literally has to learn how to recoup faster...or else."
 
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Day 7/7!
Up 6:30, train 10:15
Recovery rating, 8/10
Extended relaxation warm up
Relaxed pace so I can stack 7 days of 24k
Also focusing on not using a timer, just using breaths between as rest interval timer.

OHS:
24k 10x10
8 controlled breaths between sets

20 controlled breaths between movements

TGU
24k, 5x1
12 controlled breaths between sets


I will continue to stack daily training days until I dominate the 5:00/1:00/10:00 OHS/rest/TGU standard 2-3 days in a row.
 
Day 8/7!
Up 7:00, train 10:15
Recovery rating, 6/10
Extended relaxation warm up

OHS:
24k 10x10
8 controlled breaths between sets

20 controlled breaths between movements

TGU
24k, 5x1
12 controlled breaths between sets
Shoulders were sore and tight; these were wobbly today. Form was not jeopardized; just not rock solid like yesterday.
 
Day 9/7!
Up 5:00, train 7:20
Recovery rating, 6/10
Extended relaxation warm up

OHS:
24k 10x10
Finished in 5:00

1:00 rest

TGU:
24k, 5x1
Finished in 9:30

I am pleased with this session. Strongly hit the time standard after 8 consecutive training days with the OHS/TGU 24k.

Swing Learnings/Focal Points
I focused on the usual to make movement efficient.
- kept my body compact via lats (taming arc + battle stance)
- kept kb arm close to torso
- release hips at last possible moment

TGU Learnings/Focal Points
- "A better hinge is to move the hips/pelvis back evenly between the legs, then twist from the thoracic spine to stack the shoulders vertically."
 
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