Saturday, June 2nd
Woke up at 3:30AM to find out that my flight (at 6:30AM) had been cancelled at midnight.
But luckily the airline has to refund me my money and give me 500$ in vouchers so I basically get a free trip. Found another flight out at 6:45AM on another airline.
Meditation 30 minutes (connecting to the breath)
Yoga 1.5 hours - Kaiut Yoga
This was a very brutal and unusual form of yoga. I didn't sweat at all, but I put my body through the ringer.
Started with lying on my back with my hands clasped behind my head with a bolster between my head and hands. Sat there for a long time, then did neck rotations.
Next was flat on the back, legs at 90 degrees, soles of the feet on the ground. Extend one leg parallel to the other, internally rotate it then stretch your foot forwards and eventually back.
Then seated with one thigh directly in front of the hip, shin parallel to the body, other leg in front. Folding forwards and eventually reaching towards the stretching side.
Then straddle with a bolster under the hips, forward folding while staying centered on the heels and pulling the feet back. Then side to side.
Repeated the hip and hands behind stretches. Walked down the stairs and felt amazing in the lower, but ouch!
Sunday, June 3rd
Some light punching and kicking to a heavy bag to warm-up.
Cable Internal Rotation 7.5lbs x 20 each x 2 sets
Glute Bridge with Alternating Leg Extension x 15 each
Box Jumps 45" x 6, 45" x 6, 42" x 10
Clapping Pull-Ups x 3, 2, 2
Clapping Push-Ups x 10, 8, 6
Mountain Climbers x 45 seconds x 100, 87, 73
45 Degree Low Back Extension Isometric x 90, 45, 45 seconds
Cable Internal Rotation - Elbow on Knee 5lbs x 14, 12
Stretching 15 minutes
Paid a lot of attention to my scapular alignment, low back alignment and TVA activation. Never done the mountain climbers with focusing on the TVA and I've done a ton of these over the years for both surfing and Jiu-Jitsu. Felt good! Stoked to improve on the box jumps from last week.