06.03.2019
Morning prep
OS resets
Some squats
Noon - beach
Qigong
Stance training x 60 breaths
Rested the rest of the day
07.03.2019
Morning prep
OS flows
Noon - bouldering
Again lots of V2s, handful of V3 work. Some Supernova smash&floss of right hamstring before the session.
Afternoon
Prep
BB armbar @12kg x 3 + 3
mpTGU @12kg x 1 + 1
Practice
30 minutes of alternating
Gada swing @5.5kg x some amount
Snatch @24kg x 3 - videoed 4 sets, 11 ses/set
Testing my right leg with hinge, felt good. Still missing ROM on forward bend and have some mild pain at end range. I am not forcing recovery but taking longer rests in session to increase focus and lower the load.
I should so a snatch session without the Gada and with passive rest, I recover slower than with push-press. Probably because I need more mental focus to snatch properly.
Evening - beach volleyball session
Light-moderate level. Good movement, and control. Some of the players overly self-focused which makes my lesson staying clam and Zen-ish more challenging.
08.03.2019
Morning - beach
Morning prep
OS flow
Qigong
Beach volleyball session
Some moderate level sets, one high-moderate level set.
Noon - loaded gait
Taught a lesson at the beach, rucking @16kg the way to and from the beach. Probably collecting ~14 min
Evening - loaded gait continued
This OS stuff with various squating and crawling
Collecting 3:20 min of farmer carry @76kg x 10m -
2 rounds needed
Club swings after each carry round, emphasizing asynch swings with traverse turns
Those 1.15BW carries really command attention. I am glad I put heavy loaded gait as a pillar of my training this "season", my body feels tied well. And these are seriously time effective.
Gada
The 5.5kg feels light, I have no problem doing 10 min of OH work so I moved it to a active rest duty for now to focus on other qualities (snatch/push press loaded gait). I am suppose to move to an apartment with a yard soon and will build a heavier Gada there. Might build a proper Gar Nal as well.