Tuesday June 12th

I started out today pretty tweaked. Went to my training session with Mark at 6:00am determined to complete my workout, just a few more days until the RKCII. So after some body work, stretching and mobility drills it was on to the better things. I really dislike starting my workout with anything less than the 12 kg, but today I needed to go light to start the blood flow into the right places.

swings 20 & 20 9kgs
snatch 10 & 10 9kgs
DBL jerks 10 double 9kgs
DBL swings 20 double 9kgs
DBL jerks 12 double 12kgs 3 sets
snatch 15 & 15 12kgs 2 sets
DBL snatch 10 double 9 kgs
swings 20 & 20 16 kgs 2 sets
snatch 10 & 10 16 kgs 2 sets

that's it.
I did something to misalign my sacrum during my workout, I supposed to do my suitcase, waiter and rack walks today as well, but it's not going to happen today. I still need to get in 2 more workouts this week.
I came home and sat in the hot tub for about 40 minutes. ate breakfast and went for 90 minute DEEP and I mean DEEP tissue massage. Had lunch out drank lots of water and rested about 1.5 hours, got up and bingo like magic, all thesoreness was better and the sacrum was GREAT! I did take advil at about 4:00. It's now 10:30pm and still good.

G'night

Monday June 11th

Woke up a bit tweaked and sore from yesterday. But it was still good enough to get in a good workout today with Mark.

Small warm up to line things up and get going.
3 sets stick presses 8 reps
3 sets of facepulls (long rope on lat pull down pulley, standing back and pulling like a row face level) 12 reps 20lbs X2 30lbs X1
3 sets of lunges with double 9kg in rack for 8/8, 10/10 then double overhead holds for 8/8
supersetted with hanging chest ups for 8 each set
Top end chin ups with spot 3 sets of 4
pistol practice with spot 2 sets of 4/4 1 set of 2/2/2/2
2 30 second hangs with pulses
pistol practice with 12kg for 3

Deadlifts
20kg,24kg & 28kg for 6 reps a set

Now it's off to Dr. G to put everything back together.
Would you go to a Chiropractor you've never met if his first name was TORE?

Sunday

I woke up in Carmel Valley and my body felt good. Started the day off with a 5k run to the Cachagua General Store for Breakfast. The first mile is a pretty verticle downhill dirtroad. I try to run it fast with long strides, it kind of shakes the myofacial stuff loose and stretches legs and hips while the dirt road is great for stabilization and good core activation. The remaining 2.7 miles is a meandering winding country road mostly a slow decline with a few rises. Beautiful. Deer, hawks, turkey vultures, I even saw a small female bobcat scamper down a ravine, california wildflowers including the rare blooming California wide rose. After breakfast I hitched a ride back on the back of Barry's dirtbike. Ended up playing about 40 mins of tennis, singles, then spent the next 6 hours trimming 3 large oak trees. Lopping off all the undergrowth to lift the canopy off the ground and up about 6 feet. Lots of overhead lopping. Oak is a tough wood and tension and strength is key. Then dragging large branches into a big pile all the while on a steep hill. Good for strength and stamina.

Friday

So I know I'm really not supposed to play tennis until after the RKCII however, I couldn't resist a gorgeous day and an invite from some great ladies. I played three sets of doubles and my back and etc... have stayed intact. Thank you Mark and Dr. G.

This evening I got my workout in.
Warmup
1. 12kg 40 swings switching every 10 finshed off with 10 darcs
2. 50 darcs
3. 12 kg 9/9 snatches
4. 10/10
Sets 5,6,&7 ladders
16kg 6/6, 7/7 ,8/8 ,9/9
for a total of 218 snatches

8, 8 & 10. one leg squats 8/8, 9/9, 10/10

to finish off
10 sets of 10 swings with double 12kg

12,688 lbs woo!

Thursday June 7

Yesterday afternoon the king of Chiropractors worked on me with his spinal decompression techniques as well as plenty of assisted stretching and now 28 hours later SI still good.

3 sets of face pulls 12 reps each (ropes)
alternating with hangs and sumo stretches

10k fast paced walk

Wednesday June 6

Today my SI was uncomfortable so after some body work and stretching....

2 sets of 12 stick presses to see how the shoulders and arms were seated.
5 supersets of front squats 5-8 reps/set and 30 second hangs pulling partially up every 10
2 sets with double 8kg
4sets with double 12kg

6 supersets deep lunges 8 reps/set with 12kg overhead hold
with floor-bar pullups 5 reps /set

a fairly lite day trying to keep the SI and entire hip/glute happy.

The road to the RKC II

Last Friday, I had to warm up and get some swings in before I went to the Chiro. I've been having chronic SI pain and sacrum misalignments. With limited time I had to be quick and effective.

Stretching was earlier in the day
12 kg bell
set 1 (50)
25 & 25 one arm swings
set 2 (100)
25 & 25 one arm swings, 25 & 25 snatches
set 3 (100)
50 darc's, 25 & 25 snatches
set 4 (100)
100 darc's

Off to the Dr. G

Saturday off
Sunday 6 mile hilly hike

Monday June 4
Joint mobility drills (10mins)
warm up
12kg
set 1
20/20 one arm swings (oas)
set 2
25/25oas
set 3
25/25 oas right into 25/25 snatches
set 4
30/30 oas-20/20 snatches-50 darcs-25/25 snatches no rest
set 5
16kg
18/18 snatches (whew)-20/20 swings
Set 6
25/25 swings
set 7
double 12 kg
farmers walk 30 sec
rack walk 30 sec
waiter walk 30 sec
set 8
12kg
5/5 sea saw press
5/5 double clean and push press
Done, good day

Tuesday rest and rehab