Primitive Obligation

Tuebor

Level 5 Valued Member
I do a decent job at writing my own programs and a great job of following them into their entirety. I do keep the records of what I accomplished from training session to training session but once finished I crumple the program up, toss it in the trash, and continue on with another. This log is to help me see what has and hasn't worked in the past. And what weights and times where accomplished.

I am fortunate in the fact that I have never allowed myself to be "out of shape" instead of getting into a length measuring contest of past accomplishments I will leave with a quote from Mark Twight.

"Memories and hope are not so different; one is ‘having done’ the other is ‘to do.’ Neither constitutes action. You are what you do; thus, if you do nothing, you are nobody. If you once did great things, you think you are great. You coast along on dead, preserved laurels, lifeless and wasting away. I sickened of people, myself included, who don’t think enough of themselves to make something of themselves – people who did only what they had to do and never what they could have done. I learned from them the infected loneliness that comes at the end of every misspent day. I knew I could do better.”

My guiding principals of training

1. Fix your movement issues, maintain authentic movement algorithms – Attack your weakest links, know and accomplish the basic movement patterns. Understand that your body is one piece.

2. Build a huge Aerobic base – Higher your aerobic base the faster you overcome fatigue, the more work you can do in the same amount of time, and the longer you can sustain.

3. Work on general strength – relative strength is far more important than absolute, be strong everywhere, think farmer, rail road worker, logger.

4. It’s about movements, not muscles – Hinge, Squat, push, pull, carry.

5. Strive to do fewer things better – The devil is in the details, find the largest bang for your time movements and focus on improving them.
 

Tuebor

Level 5 Valued Member
Every morning as soon as I wake I walk 1-2miles and alternate between body resets or a joint mobility routine. All in all this takes me around 30-40min. This happens every morning and I do not consider it part of my training.

Program
Modified Rite of Passage. 4wks

Goal - Reintroduce myself to Kettlebells and A+A Style swings and Snatches. Push work capacity, maintain aerobic levels, maintain general strength.

Diet
Basic Intermittent Fasting style with a feeding window of 1200-1800
My largest meal is lunch

Notes - Roll dice for swing/snatch time 1-10min, 2-12min, 3-14min, 4-16min, 5-18min, 6-20min
On Ladders 1,3,5 I do chest to bar chinups, Ladders 2,4 Chest to bar pullups.

Da1
5xLadder max (5)
1H Clean & Press
Chinups/Pullups

Step-ups 30total
Neck + Full contact twists 20total
KB Swing 10 EMOM roll dice

Day 2
Jog 30-60min
Static Stretch

Day 3
5x 2Less Ladder
1H Clean & Press
Chinups/Pullups

Bulgarian split squat 30total
proprioception + Hanging Leg Raise 20total
KB Snatch 5 EMOM roll dice

Day 4
Jog 30-60min
Static Stretch

Day 5
5x 1 Less Ladder
1H Clean & Press
Chinups/Pullups

Step-ups 30total
Neck + Full contact twists 20total
KB Swing 10 EMOM roll dice

Day 6
Variety or Freestyle

Day 7
Jog 45-60min
yoga


 
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Tuebor

Level 5 Valued Member
Week 1 BW 209 RHR 56
All in all extremely easy week, did BJJ in the evening of D3. Corresponded well with the easiness of the training day. Looking forward to next week and moving up to the 32kg and some weights for the chinups/ pullups.

D1
C+P 24kg 5x5Ladder 32:50min Very light want to get used to the volume before jumping all in.
Chinup BW
Step 15/15
Neck BW FSB 20
FCT 70 10 10
Swing 32kg 14min

D2
Full rest

D3
C+P 24 5x3L 15min Joke of a training session, much to light
Chin BW
Bulgarian 15/15
Balance beam work / Ball Catch drill / HLR 10 10
Snatch 32kg 10min

D4
Jog 36:11min 142HR 3.5mile
Yoga standing only drills

D5
C+P 24kg 5x4L (didn't record time)
Chin BW
Step 15/15
Neck BW 20 FSB
FCT 70 10 10
Swing 32kg 14min

D6
1H KB Clean L/R x5reps 32, 32, 40, 32, 40 kg
Reverse Getup (Clean and press the weight up, get down, get back up) 32,32,40,32,40 kg
Inverted Row BW 20, 20, 15 reps

Loaded Carry Farmer Carry 2x32kg 4x 60sec
Box Jumps 38" 1, 2, 1, 2

D7
Jog 48:34min 149HR 4.85mile
static Stretches .
 

Tuebor

Level 5 Valued Member
Week 2
BW 207 RHR 54

Schedule was thrown off this week and my ability to train was pushed back to a later time in the day. Didn't effect my Lifting but runs I noticed a substantial decrease in times and increase in heart rate. Upper Back was a mild sore after D1 nothing serious and nothing bad.

D1
C+P 32kg 5x5Ladder 40min Ladders 3,4 where the best feeling. Easy weight on chinups
Chinup 8kg
Step BW 15/15
Neck BW FSB 20
FCT 70 10 10
Swing 10 EMOM 32kg 12min

D2
Jog 17min 155HR 2.2mile - Didn't feel like running or training - short jog struggled entire way, body feels yesterdays training session.

D3
C+P 32kg 5x3L 18:16min focused on perfect form, pause at each stage of the rep.
Chin 8kg
Bulgarian BW 15/15
Balance beam work / Ball Catch drill / HLR 10 10
Snatch 5 EMOM 32kg 20min

D4
Jog 37:47 167HR 4.13mile (ate prior to jog, which effected the HR. Nasal breathing throughout very good run.)
Yoga standing and sitting.

D5
C+P 32kg 5x4L 34min
Chin 8kg
Step BW 15/15
Neck BW 20 FSB
FCT 70 10 10
Swing 10 EMOM 32kg 12min

D6
Getups only
1 rep each hand
32,40,40,32,40


D7
Jog no HR or GPS. 40min 4ish miles
static Stretches.
 

Tuebor

Level 5 Valued Member
Week 3
BW 204 RHR 52

Good training week. Feel strong and lethal, nothing hurts. Looking forward to next week.

D1
C+P 40kg 5 Ladders top rungs 3,3,4,4,3 28:32min weight felt heavy for the first 2 ladders 3-5 felt great.
Chinup 16kg matched C+P reps easily
Step BW 15/15
Neck BW FSB 20reps ea
FCT 70lb 10 10
Swing 10 EMOM 32kg 10min

D2
Jog 15min No HR no Distance - Focused on easy nasal breathing more than anything else. Drank the night before
Static Stretch long thorough session

D3
C+P 40kg 5x1 L 7min
Chin 16kg
Bulgarian BW 15/15
Balance beam work / Ball Catch drill / HLR BW 10 10
Snatch 5 EMOM 32kg 14min

D4
Jog 47:48min 160HR (nasal breathing focus) 5mile (very enjoyable run allowed my breath to dictate pace.)
Yoga Full Session

D5
C+P 40kg 5Ladders x 2,2,3,3,2 Rungs 22min
Chin 16kg
Step BW 15/15
Neck BW 20 FSB
FCT 70 10 10
Swing 10 EMOM 32kg 12min

D6
Cleans 3x5reps 40,40,40kg
w/ Reverse Getup x1 L/R 40,40,40kg
Inverted Row BW 15,12,14 reps

Bottom Squat KB Crush Curl 10eah 8,12,16,20,24kg
with Loaded carry Farmer Carry 2xDKB 32kg 2x DB Top grip 25lb 60yd each
Box jumps 38" 1,1,1

D7
Jog 31:58 159HR 3.42mile
static Stretches.
 

Tuebor

Level 5 Valued Member
Week 4
BW 202 RHR 51 (didn't consume alcohol this week why the lower RHR.)

Last week of the program. Forearms, back, shoulders strong. Great overall feeling (powerful) good wind while practicing BJJ. No body parts hurt at finish point. Awesome GPP program. Runs where more nasal breathing focus than HR

D1
C+P 40kg 5 Ladders 4 rungs ea 45min weight felt heavy for the first ladder 3-4 felt great. Rungs 5 was rough
Chinup 16kg matched C+P reps
Step BW 15/15
Neck BW FSB 20reps ea
FCT 70lb 10 10
Swing 10 EMOM 32kg 20min (the gods enjoyed to see me suffer, long training session)

D2
Jog 48:33 143HR 4.5miles
Static stretch

D3
C+P 40kg 5x2 17:40min
Chin 16kg
Bulgarian BW 15/15
Balance beam work / Ball Catch drill / HLR BW 10 10
Snatch 5 EMOM 32kg 14min

D4
Jog 36:11min 142HR 3.5mile
Yoga

D5
C+P 40kg 5x3 26min felt great. Good form
Chin 16kg
Step BW 15/15
Neck BW 25 FSB
FCT 90 10 10 - not as explosive as I like
Swing 10 EMOM 32kg 20min

D6
Work up to a top set
Clean the weight up front squat 225x5
Push press 225x3 (heavy)
Deadlift 365x5 (raw double overhand)
Boxing 10min 15/45


D7
Jog 35:38 166HR 5mile
static Stretches.
 

Tuebor

Level 5 Valued Member
New Program My take on A+A Style training.

Goal: Maintain Strength, Maintain work capacity, Increase endurance. Train less than 60min a day except on long events (sessions 6 & 13.)

Mostly I just want to play around with the KB quick lifts and see if all the hub bub is justified. I understand that this is my take and I could be way off.

Diet: Intermittent Fasting Style with a feeding window of 1200-1800.

Program 6-12weeks (undecided on how long but no less than 6 weeks.)
This is a 2 week rotation of sessions

Training Day A
Running clock training 30min total
20min
KB Swing 10 EMOM alt between 2H Overspeed, 1H Right, 1H Left
Weighted Pushups 10 to be done after 1 cluster of swings (2H,R,L- pushups)
1omin
Getup 1 EMOM alt between left arm and Right arm.
Finish 10-20 Deadhang Chest to bar Pullups

Training Day B
Running clock training 40min total
30min
KB Snatch 5 EMOM alt Right Hand, Left Hand, Pushups
BW Pushups 15-20reps. (Stop at peek reps or 20sec.)
10min
1H Clean and Press 2 EMOM alt Left/Right
Finish 10-20 Deadhang chest to bar Chinups.

Session 1
Training Day A

Session 2
Trail Jog 45-60min
yoga

Session 3
Training Day B

Session 4
Short Ruck 45-60min
Static Stretch

Session 5
Training Day A

Session 6
Long Jog 90-120min
Yoga

Session 7
Full Rest or Make up day

Session 8
Training Day B

Session 9
Trail Jog 45-60min

Session 10
Training Day A

Session 11
Hill sprints 10-20sets 10-30sec duration of sprint

Session 12
training Day B

Session 13
Ruck 120-240min
Static Stretch

Session 14
Full Rest or Makeup Day
 

Tuebor

Level 5 Valued Member
Week 1
BW 206 RHR 50

First week of this type of training, I've never incorporated pushups into A+A training. Nice change of pace.

Session 1
20min
KB Swing 10 EMOM 2H L R - 40kg 2H 32kg 1h
Weighted Pushups 10reps -BW
10min
Getups - 24kg Left Shoulder Hurt so went light
Pullups - BW 20 Easy

Session 2
Trail jog 59:42 152HR 5.5mile Static Stretch

Session 3
30min
KB Snatch 5EMOM L/R - 32kg Easy
Pushups - BW 15 (Chest to ground)
10min
C+P 2 EMOM - 32, 40, 32, 40, 40
Chinups 20 Easy

Session 4
Short Ruck - 45lb 43:35 105HR 2.98mile
Static Stretch

Session 5 (Green band I felt like I was using my arms to project up, first time using bands with swings.)
20min
KB Swings 10 EMOM 2H L/R - 2H 40, 40 + Black Band, 40, 40 + Green Band, 40 - 1H L/R 32kg throughout
pushups 10reps - 25lb
10min
Getups 32,40,40,32,40kg
Pullups BW 15

Session 6
Jog 82:18 148HR 7.32mile
Yoga

Session 7
Full Rest (I do not remember the last time I took a full day off from training. Felt Wrong.)
 

Tuebor

Level 5 Valued Member
Week 2
BW 207 RHR 54

Always felt behind on time on the swing day, means I need to rest longer, but I didn't. Training days are smooth and go by quick. I enjoy the pushups with the sets, perhaps drop them down to a 4:1 ratio rather than a 2:1.

Session 8
30min
KB Snatch 5EMOM L/R - 32kg Easy
Pushups - BW 15 (Chest to ground)
10min
C+P 2 EMOM - 32, 40, 40, 40, 40
Chinups BW 10 10

Session 9
Trail Jog 44:55min 136HR 4.6mile
Quick Static Stretch

Session 10
20min
KB Swing 10 EMOM 2H L R - 40kg, 40kg + Purple, 40kg + Green, 40kg + P, 40kg + Purple 1h 32kg throughout
Weighted Pushups 10reps -25lb
10min
Getups - 32, 40, 40 ,40 40kg
Pullups - BW 10, 10

Session 11
Hill sprints 15 sets new set at top 2min, 40m sprint
100yd sprint x2
Static Stretch session

Session 12
30min
KB Snatch 5EMOM L/R - 32kg, 40kg for 2 rds
Pushups - BW 20 (Chest to ground)
10min
C+P 2 EMOM - 40, 32, 40, 32, 40kg
Chinups BW 9, 11


Session 13
Ruck 35lb 114:20min 105 HR 7.13mile
Complete Yoga Session

Session 14
Full Rest
 

Tuebor

Level 5 Valued Member
Week 3
BW 205 RHR 56

Fairly large change in life, higher stress of dealing with the new.

Session 1
20min
KB Swing 10 EMOM 2H L R - 40kg 2H 32kg 1h
Weighted Pushups 10reps -25lb
10min
Getups - 32,40,40,40,40kg
Pullups - BW 9, 8,

Session 2
Trail jog37:41 168HR3.6mile (smashed a plate full of food prior. Bad life choice)

Session 3
30min
KB Snatch 5EMOM L/R - 32kg Easy
Pushups - BW 20 (Chest to ground)
10min
C+P 2 EMOM - 32, 40, 40, 40, 40
Chinups 10, 10

Session 4
Short Ruck - but I jogged instead. 39:54 148HR 4.12mile.
Static Stretch

Session 5
20min
KB Swings 10 EMOM 2H L/R - 2H 40kg, 1H L/R 32, 40, 32, 40, 32kg
pushups 10reps - 25lb
10min
Getups 40kg
Pullups BW 10, 10

Session 6
Grappled for 2hrs, - should of ran but did not.

Session 7
Full Rest
 

Tuebor

Level 5 Valued Member
Week 4
BW 203 RHR 56

Still in outside life stressors. punching the clock and showing up.

Session 8
30min
KB Snatch 5EMOM L/R - 32kg used 40kg for 3 rds
Pushups - BW 20 on fists (Chest to ground)
10min
C+P 2 EMOM - 32, 32, 40, 40, 32
Chinups BW 11 11

Session 9
Walked a Grip running lanes. Skipped

Session 10
20min
KB Swing 10 EMOM 2H L R - 40kg, 40kg + Purple, 40kg , 40kg + P, 40kg 1h 32, 40, 40 40 32kg
Weighted Pushups 10reps -35lb
10min
Getups - 40, 40, 32,40 40kg
Pullups - BW 11, 12

Session 11
Cone sprint drills, figure 8 x2, "The Seven" x2 Down, Back x2
Static Stretch session

Session 12
30min
KB Snatch 5EMOM L/R - 32kg, 40kg for 2 rds
Pushups - Tyson pushups 10ea
10min
C+P 2 EMOM - 40kg
Chinups BW 9, 8 paired with 60sec bottom squat hold and 60sec handstand holds.


Session 13
Ruck - but I ran instead. 53:11 147HR 4.97mile.
Complete Yoga Session

Session 14
Full Rest
 

Tuebor

Level 5 Valued Member
In the field for the next month doing sporadic BW drills. Mostly
2-3× week
2-3x comfortable max each
Pullups/chinups
Pushups or handstand pushups
Squats / lunges / jump lunges
Situps / slow bicycles
Reverse raises / superman's
Carry's of varied sports

I sprint up hills and walk daily.
 

Tuebor

Level 5 Valued Member
Life gets better. Signed up for the TSC in October. Open division

Basic layout plan.

Session 1
Deadlift 3-5×1
Dips 3-5×1-2
Kb Snatch vary

Session 2
Jog
Yoga

Session 3
Getups 3-5×1
Pullups wave cycle of weight
Snatch vary

Session 4
Jog
yoga

Session 5 rotation of 1 and 3

Well see how I do.
Goals are
Deadlift 505 (have not deadlifted in a few years, feel I can hit that number though)
Pullups 16+ (I can do more but want to be conservative given the DL first)
KB snatch 120+ (I have never done a 5min test... could be Hope's and dreams, but I don't go into events to lose.)
 

Tuebor

Level 5 Valued Member
Deadlifts are 3 sessions at 70% Comfortable Max and than 1 session of 5,3,1-2,5 I go off the 70% of the time before top set.

I slow circuit with ring dips 1-3reps of varies weights to decompress the spine.

Snatches are A+A varies length of sessions 32kgx5rep

Getups are comfortable singles I like to wave my weights.

Pullups are chest to bar for now with KB hanging on my waist.
 

Tuebor

Level 5 Valued Member
TSC prep notes

Changed eating habit to one extra meal
And added turmeric powder to my diet.
Vegetable omelet
Fruit, yogurt, nuts
Meat (steak) and a handful of starch

Little warmup I added. 10ea 1-2rds. Usually use a 12kg. Halo, Bootstrapper squats, windmill, cossack squats, arm bar 5-10sec with a press at the end.

Easy jog 3-5mile every morning 6-7 days a week) helps my recovery. Also I dont fo well with off days so it makes me feel like I still did something.

Increased deadlift volume on my light days 5sets 3-5 reps. Touch and go.

Being more diligent with callous removal has help tremendously in my hands recovering from summer snatches.

Sleep around 6-7hrs a night. Tried and continue to increasing this but not having great luck so far. On the weakened I take ZMA. That helps me feel like I get a deeper sleep but not more hours.

Do BJJ every Wednesday evening. The lateness of the training messes with my Thursday daytime... might cut till comp.

Overall great to have a goal to push the willingness and intensity of training. As I go intensely into my training I notice my overall mood becoming more aggressive towards the world... have to constantly check my thoughts and posture.
 
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Tuebor

Level 5 Valued Member
As my prep unfolds it currently stands as such.
Walk every morning 2-3miles

Mon
Barbell squats 5/3/1
W/ weighted pullups + weighted pushups
A+A Snatch (last week of a 6week protocol)

Tues
Jog + yoga

Wed
Barbell Standing press 5/3/1
W/ KB SLDL + KB goblet squats
A+A snatch

Thur
Jog
Yoga

Friday
Deadlift 5/3/1
W/ pullups + Dips
A+A snatch.

Saturday
Jog
Static stretch.

Overall feel strong and confident I will hit the goals I set out for myself to hit. I've dialed my snatch form down and feel very comfortable with the 32kg.... the TSC is interfering with my elk hunting so I had better put out in a productive manner.
 

Tuebor

Level 5 Valued Member
Finished the first week of higher volume snatches

Mon
weights back squat + weighted pullups and pushups.
16min - 10reps 32kg EMOM

Tuesday
Ran 4.5miles


Wed barbell press with SLDL and goblet squats.

Prior to snatches deadlifted 405lb 5 sets 1 rep.

5min snatch test 24kg 110reps very easy (20/20, 10breath rest, 15/15 10breath 15/15 10breath, 5/5 had 15 sec left when I parked the bell. Take another test in 2 week. I did a very good job of starting slow and easy. Stayed calm throughout no problems with breath or grip.

Thursday
4mile

Fri
Deadlift + weighted pullups and dips.
10min - 10reps 32kg EMOM

Sat
Ran 3miles

All in all the program is unfolding nicely.
 

Tuebor

Level 5 Valued Member
My TSC numbers.... not official yet as the results arent posted.

Competed at The Lab in Spokane, WA.
Mens open division

BW 217.7
RhR 54

Deadlift (top set) 515lb (234.09kg) no belt
I really dont remember doing the lift. I started conservative for my opening (435) and second weight (475) Top set was right at my projected 1RM based off my heaviest 5RM (445lb) maybe I could of went heavier but I hit the lift and never had to grind which set a great tempo for the rest of my session.

Pullups 23
Easy and didnt fight for reps. Once I felt tired I dismounted.

Kb snatch 130reps
I lost count of my reps a few times in my head and therefore messed up my intended rep scheme. Set the bell down three times. Breathing was fine my grip felt the Joy's of fatigue around the late 3min point.

I was very impressed with the facilities contenders. They made the snatches look effortless and easy.

All in all a decent competition. Gave me a goal to strive for. I really dont like lifting weights though and didnt enjoy the process. I get stiff when playing with the barbell.
 

Tuebor

Level 5 Valued Member
Rested and enjoyed the fruits of my past labors (TSC). Pretty much means I ate pizza and drank beer, and it felt so right I didn't care if it was wrong. But the time has come to start training again.

Goals are to do a punch the clock style training that isn't to demanding and nothing I really need to prep mentally for. Bring my BW down to a healthier feeling, reintroduce athletic movements, maintain general strength, lower my resting HR.
Side goal (which goes against the going easy) is I was gifted a 48kg KB and want to dominate the ol gal.

In the morning I lift weights Monday (Clean, Squat, bench) and Fri (Press, Deadlift) 5/3/1 template. Prior to the TSC prep it had been some years since lifting and I do like the feeling of slinging iron. The other days of the week in the morning I go for a 2-3mile brisk walk and do some vestibular resets.

S&S ACiampa style 12week, 2week split.
based On "The Basic Program" from Al Ciampa's PT Manual
Breakdown is 3x week general strength, 2x week endurance, 1x week athletic.

session 1
Crawls 100ft
Getups 3-5x1
Swings 90-150 (10 2H, 10R, 10L)
10-12min Running clock
Pullups + Bulgarians/Cossacks

Session 2
Jog 60-90min
Yoga

Session 3
Crawls 100ft
Getups 3-5x1
Swings 90-150
10-12min
Pushups + Loaded Carry/Hockey Deadlift

Session 4
Sprints 1,600 – 2,400m total
Jumps 10-20 total
Tumbling Front, Back, Cartwheel, Crab crawl, Throws, Balance, Boxing
Homemade Obstacle course

Session 5
Crawls 100ft
Getups 3-5x1
Swings 90-150
10-12min
Pullups + Bulgarians/Cossacks

Session 6
Jog 30-60min
+12min Fast Run in middle
Static Stretch

session 7
Crawls 100ft
Getups 3-5x1
Swings 90-150
10-12min
Pushups + Loaded Carry

Session 8
Jog 60-90min or Ruck 90-120min
Yoga

session 9
Crawls 100ft
Getups 3-5x1
Swings 90-150
10-12min
Pullups/Rows + Goblet squats

Session 10
Long Sprints 400-800m/Short (1-2ish mile) Fast Run
Climbing/Up overs
Boxing
Sled Drags

Session 11
Crawls 100ft
Getups 3-5x1
Swings 90-150
10-12min
Pushups + Loaded Carry

Session 12
Jog 30-60min
Static Stretch
 

Tuebor

Level 5 Valued Member
Week 1
BW 225.2 RHR 59

Coming off a nice 3 week break from doing nothing but stuffing my face and relaxing.

session 1
Crawls 100ft - Baby Crawls
Getups 3-5x1 - 24,32, 40, 48, 40kg
Swings 4rds - 32 2HLR, 402h 32LR x3 started a new rd ever 1:10min
10-12min Running clock
Pullups + Bulgarians/Cossacks - 6rds 5 pulls/5leg of Bulgarians and Cossacks.

Session 2
Jog 60-90min - 57:40min 133AHR 4.38mile (my body didn't like the new weight and jogging)
Yoga - Full Body

Session 3
Crawls 100ft - Baby crawls
Getups 3-5x1 - 32, 40kg x 3
Swings 5rds - 40 2h 32LR, 40kg, 48 2h 40 LR x 3rds
10-12min
Pushups + Loaded Carry/Hockey Deadlift 8rds- 15 pushups, 2x32kg 30sec carries, 16kg 7/7 Hock DL

Session 4
Body was beat did 15min of elliptical and 20min of heavy bag work

Session 5
Crawls 100ft - Spiderman
Getups 3-5x1 - 32, 40, 48, 40, 48kg
Swings 90-150 - 4rds - 40 2hLR, 48kg 2H LR, 48 2h 40 LR, 48 2HLR (first time swinging the 48kg with one hand, wasn't bad at all.)
10-12min
Pullups + Bulgarians/Cossacks 4rds 10 pulls, 10 leg on legs per.

Session 6
Jog 30-60min - 59:50min 153 AHR 5.58mile
+12min Fast Run in middle (1mile 7:40 - I felt like I was going so fast but in actuality was not at all ha ha ha)
Static Stretch - Quick session.
 
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