18:00 Fencing Club.
Warm up.
Footwork.
Bouts:
1. A. 4-5
2. C. 5-3
3. C. 5-4.
4. A. 1-5
5. A. 5-4
6. B. 4-5
7. C. 15-10
8. A, 7-15
MobilityWOD EP 121 and 122: Working on hip and shoulder extension.
Saturday, 8 January 2011
Friday, 7 January 2011
Physiotherapy
17:00 Appointment.
The PT is definitely helping but then so is my daily stretching and the rehab work. I feel like I'm reaching a point of diminishing returns but yesterday was a bad day in general and that may have coloured my experience.
Mobility WOD Ep 120: 10 minutes squat with band assistance. The band is great and while it's a killer 10 minutes I was able to hit rock bottom squats after wards and my SI joint felt considerably better.
The PT is definitely helping but then so is my daily stretching and the rehab work. I feel like I'm reaching a point of diminishing returns but yesterday was a bad day in general and that may have coloured my experience.
Mobility WOD Ep 120: 10 minutes squat with band assistance. The band is great and while it's a killer 10 minutes I was able to hit rock bottom squats after wards and my SI joint felt considerably better.
Thursday, 6 January 2011
Fencing practice and Program Minimum: Workout 4
18:00 Club
Warmup.
Footwork
Footwork
Bouts.
1. C 12-15
2. B 10-15
3. A. 15-11
4. A. 8-15
5. A. 1-5
2. B 10-15
3. A. 15-11
4. A. 8-15
5. A. 1-5
Lesson
TGU 16Kg 5 minutes.
Stretch, wall groin stretch.
MobilityWOD EP 123: Hip, lower back and hamstring soft tissue.
Wednesday, 5 January 2011
Program Minimum: Workout 3
19:00 Home
Warm up 10 minutes
KB swings 20x 24Kg alternating with 1 min footwork. 12 minutes
Pilates rehab
MobilityWOD: EP 119 and 115: Hip flexion and rotation.
Reminder to self. Always stretch hamstrings after swings. My SI's ached until I did a simple stretch.
Warm up 10 minutes
KB swings 20x 24Kg alternating with 1 min footwork. 12 minutes
Pilates rehab
MobilityWOD: EP 119 and 115: Hip flexion and rotation.
Reminder to self. Always stretch hamstrings after swings. My SI's ached until I did a simple stretch.
Tuesday, 4 January 2011
Program Minimum: Workout 2
20:00 Home
Warm up 10 Min
TGU 16Kg 5 minutes.
Mobility WOD EP 116 & 117: Wall squat, hip internal rotation. Lateral soft tissue of leg, shoulder mobility and soft tissue work.
I've set a clock on my warm up to help me focus. I roll my back ad hip/quads. I then do some body weight exercises, KB drills and joint mobility and static stretch my hip flexors.
Warm up 10 Min
TGU 16Kg 5 minutes.
Mobility WOD EP 116 & 117: Wall squat, hip internal rotation. Lateral soft tissue of leg, shoulder mobility and soft tissue work.
I've set a clock on my warm up to help me focus. I roll my back ad hip/quads. I then do some body weight exercises, KB drills and joint mobility and static stretch my hip flexors.
Sunday, 2 January 2011
Program Minimum: Workout 1
14:00 Home
Warm up 10 minutes
KB swings 20x 24Kg alternating with 1 min footwork. 12 minutes
Stretch: Lateral hamstrings.
MobilityWOD: Ep 114 and 115: Soft tissue work on the hips and lower legs.
Warm up 10 minutes
KB swings 20x 24Kg alternating with 1 min footwork. 12 minutes
Stretch: Lateral hamstrings.
MobilityWOD: Ep 114 and 115: Soft tissue work on the hips and lower legs.
Saturday, 1 January 2011
Christmas and the New Year.
I had 10 days of holidays and I focused on recovery. I had a number of physio appointments. I was doing some type of rehab work most days. I mixed in the Mobility WOD and some Pilates.Despite some overindulgence on the eating and drinking front my hip. is starting to improve.
I'm starting the new year with a few weeks of Program Minimum and then following up with a 4 week focused on getting into shape. My Plan
Day 1
Pullups 5
Goblet Squats 5
Day 2
Press 5
Lunge 5
Each day is done in Escalating Density Fashion for 15 minutes followed by 5-10 minutes of swings. I'll follow this until mid February when I have a holiday scheduled. Once I get back I plan to find a gym where I can workout twice a week at lunchtime. At that point I'll have done a year of kettlebells exclusively and I yearn for some good old fashioned barbells.
I'm starting the new year with a few weeks of Program Minimum and then following up with a 4 week focused on getting into shape. My Plan
Day 1
Pullups 5
Goblet Squats 5
Day 2
Press 5
Lunge 5
Each day is done in Escalating Density Fashion for 15 minutes followed by 5-10 minutes of swings. I'll follow this until mid February when I have a holiday scheduled. Once I get back I plan to find a gym where I can workout twice a week at lunchtime. At that point I'll have done a year of kettlebells exclusively and I yearn for some good old fashioned barbells.
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