Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
-
Goblet squats - 5 reps,
24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
One-arm swings - 10 sets, 10 reps,
24 kg
Get-ups - 10 sets, 1 rep,
24 kg
Body maintenace:
4 weeks to Flexible Steel, week 3, Monday
Brettzel
Breathing:
BOLT - 18s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping
Diet:
Whole30
Intermittent fasting ~ 16 hours
Only
water for drinking
So, today I got to full one arm swings and all get-ups were 24kg and felt relatively easy. Which is very good, given that today was 32°C and around 90% air moisture. But you gotta do what you gotta do.
Other than that I took it easy, not much of body maintenance today, I prioritized the Flexible steel program and Brettzel, as I really like the way that stretch feels.
Regarding weekly summary (after some time..).. not much to say, as I wrote above, my Simple&Sinister progresses rather well, my aim is now timeless Simple which I should achieve in September. Quality of movement is improving as well, but my hip extension still suffers. It's the most difficult ROM for me to improve. Gotta give it a bit more thought how to help it throughout the day as well.