Wednesday, January 23rd - Chest
Stretch Upper Body and Core
Scapulae Push-Ups x 20, 20, 15, 12
TRX Alternating Leg Raises x 7, 5, 4, 3 each
DB Bench 55's x 12, 10, 8, 6
45 Degree Side Bends x 15 each x 4 sets
DB Lateral Raise 10's x 15, 12, 12, 10
Straight-Bar Pushdowns 42.5lbs x 14, 10; 35lbs x 10, 9
DB Side Lying External Rotation 5lbs x 20, 20, 15, 15
Low back neutral on scapulae push-ups, abs active on lat raises, leg raises and scapulae push-ups. Shoulders squared on pushdowns. Abs and upper back nicely sore from yesterday's workout. Rotator cuff strength was strong today, but once again I plan on ditching the internal rotation, which may get me in trouble. Will monitor external rotation strength and posterior shoulder pain.
Meditation [breath deep, slow and gentle] + Compassion Meditation
Ran into an old BJJ teammate. This guy was a freak, he was a high-level champion wrestler, who fought MMA on a whim and beat the crap out of a guy, then joined our studio. At the time, I was decent, but he was beating me immediately. He went on to become a BJJ World Champ at I think every belt level. He showed us one day this single-leg ankle pick that was amazing...you drop like a sack of potatoes, grab the hands behind the ankle and drive your shoulder into their shin, then you just shuffle forwards while pulling towards you....and you can switch ankles if they move around. But for years I haven't been able to remember where you put your head. He told me today, head always on the inside. When I learned this, I was instantly taking down people, awesome to get it clarified today!
A personal training client just got back from Extraordinary Golf camp. He mentioned a few drills that he enjoyed:
His wife, who attended the camp with him, was struggling with a drill where you toss a ball back and forth. She said she couldn't do it. So they stopped her and asked her about the story she was telling herself. They spoke of other stories we tell ourselves, I can't do this, this is too hard, etc. Since they weren't able to have her tell herself a new story she could believe, they had her focus on whether the ball was spinning towards her or away from her as they tossed it. Within a few tosses she was catching it every time.
Do a home run swing at waist height, knee height and about 6 inches above the ground. Then grab the club and hit the ball.
Slow Flow Yoga 1.25 hours
Did a couple exercises I liked -
Sit cross-legged and do tall torso circles, about 10 to each side. Then do cat-cow from this position. Switch your feet and repeat. This was fine with one leg in front and very stiff on the other.
Standing Forward Fold to 2 yoga blocks.
And I liked some funny sayings: "super chill pose", "clear any crusties from your throat chakra with an exhale" and "as my old teacher told me, 'don't be afraid to smile'" - smiling actually did make a pose easier.
"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA