Day 1 with some tweaks

I just got back from the perform better summit and wow did I learn a lot. Most of the presentations I saw affirmed what I already knew, which is great. Its important to be reminded and refreshed of information you know because it furthers one's understanding. I also want to add more mobility and correction drills between my sets.

My diet and sleep patterns were not great over the weekend. The traveling took its toll to so yesterday I just wanted to get back in the routine and push it where I could.

Monday I received a deep tissue massage that really opened up some of the tight areas I have. Chris also worked on my calf and ankle area and it feels much better and mobile.

Foam Roll
Joint Mobility - Self mobilization for hip gliding
Stretches
Movement Prep

Box Jumps 12 Inch box 3 x 8 = - these felt good. My ankle is coming a long nicely.

A1. Get Mills 24 kg 1/4 32kg 1/2 36kg 1/3 , / - I want to try and do a get up with the beast in the next 3 weeks while I"m back home and have access to one.

A2. T spine mobility drills in between sets. Quadrepd upper/lower quarter look and turns x 10 each set

B1. Towel T Spine mobility

B2. Front Squat Bar x 5 135 x 5 185 x 5 , 5 ,5 - these felt real heavy today. I was hoping to do more weight but decided not to push it. I think the heavy get ups warm out my shoulders some. Still an improvement from last week 3 sets of 185 for 5.

B3. Pull up(Tactical - thumb less grip, neck to bar) BW x 3 16kg x 5, 5 BW 6,6 - Felt heavy today,

B4. Stir the Pot 10 10 10

C1. FMS Ankle Dorsi flexion corrective (talus tracking) 10, 10 , 10

C2. SL Squat to parallel 5lb DBs 5/85, Wight 10lb vest 6/6 , 6/6

C3. TRX Row BW x 4 40LB Vest 8 ,8 ,8

C4. BodySaw 10lb Vest 6.6.6 - Lots of extra resistance doing these on turf

Conditiong

4 x 1 Mile Airdyne Sprints on Big Wheel. Really hard! Average time was 2:30 for a mile.

I wanted to do some more conditioning but my workout was taking a long time and I didn't want to over tax my CNS coming back form a break.

I am back home in Maryland for several weeks. I want to try and max out on a couple lifts while down here. I'm thinking of doing
Front Squat
Horizontal/Vertical Push
Horizontal/Vertical Pull
SL RDL
Trap Bar

Tomorrow I will be trying a Metabolic Acceleration Resistance Strength Training. Its a concept I picked up from Alwyn Cosgroves presentation. More on that to come tomorrow.