The KettleBell Experience

Foam Roll (2 mins)
Hams / Calves / Quads / IT Bands / Back

Mobility x 20

Neck – forward/back

Wrist Rotations

Arm Circles

Ankle Mobility

Ankle Circles

Squats

Cossacks

Thoracic Exercise 1

Toe Touches

Scapula Push Ups

Corrective Exercises

Trunk Rotation – hips and knees bent at 90 degrees 10 x 2

Double Leg Glute Bridges – 20 x 1

Deep Squat Progression – 10 x 2

Swapped out the SLGB for doubles. It is too hard and I need to find an intermediary exercise. Others are coming on OK. Using less height for bracing with during the DSP

Cardio (Vo2 Max)

Snatches 16 kgs 7 reps for 32 rounds - total reps 234

Av 170 (91%) Max 182 (98%)
292 kcals

Comment: As I write this I am recovering my HUGE sunday lunch (one of my 3 cheats for the week). I figured earlier though that I needed to do some work to deserve it. Also given the pitiful amount of snatches I have been doing to get my HR in the 70-80% range I wanted to see what was happening when doing a Vo2Max session. I think you'll agree those HRs are quite high haha. I'm mythed as to how I can reach those levels and still felt not especially winded or get the shakes. Although not listed my recovery was pretty darn fast too. Back to 113 within 90 secs of stopping, I seem to recall getting around the 120 mark in 2 minutes from my running days.

Also earlier I wrote out in full my first week of the strength/conditioning plan I'm longing to implement, with a view to starting tomorrow. At the end of this Vo2Max session though I felt a strange sensation in my lower back that kind of waved from right to left. It wasn't painful but it wasn't good either - it made me think of a structual fault line....I know that makes no sense. Regardless as much as I want to start that program I have to wait a while longer til I'm ready.

Core

Plank x 1 min

Side Plank x 45 sec

Comment: Skipped these due to back.

Stretches

Decompression Hangs, Hamstring Stretch, Hip Stretch, Lat/Shoulder Stretch .

Foam Roll + Tennis Ball (about 10 minutes)

General Comment: Was/am in pretty good form today. Exercises went well with obvious exception. I had pretty good energy and have lost 3 pounds after this my 5th day of PN. Happy with my committment and my progress, just need to be a little more patient before I throw some "fun" stuff back in the mix.

**Note - found a bank payment from the Knobbily S people in account the other day. Looks like they can't let me loose with one. Not worried as I'm getting plenty of pain using just a tennis ball.