Lest we forget.
Lest we forget.
Spinal mobility begins with the breath. Learning to belly breathe (diaphragmatic breathing) will help release tension in the upper sections of your spine making sure all the effort you put into your mobility sticks. For more info on basic breathing techniques just google ‘crocodile breathing’.
Single bells today. 4 C&J on the 1:20 for 30 rounds. 36kg x 120r = 4,320kg vol.
Over the years I have had many obsessions. For the last year or so this obsession has been rucking and of course rucksacks. I have experimented with several variations from Kifaru (coz let’s face it, everything else is shit by comparison). I have found (IMO) the best ruck for the purpose of #backpackcardio The Kifaru Antero is hands down the best pack I have ever used for this purpose. It’s a frameless ruck that’s super comfortable and will load 50lbs with absolute ease. It has a camelback slot that’s really big and easy to use and two carry handles located in the perfect position to pick up and shift with load. It comes in a tad dearer than many other brands but you pay for what you get and I personally guarantee you will be stoked if you ever have the pleasure of using one these packs.
The balance between strength training and restorative practices always requires attention. Being honest with yourself and knowing when to push and when to back off takes constant assessment. Yin yoga and kettlebell training is like wine and cheese (or beer and nuts), they are each great on their own but when combined create something very special. They balance of tension and relaxation is something that allows each to so beautifully compliment the other. I am deeply passionate about both, as a student and as a teacher.
After suffering from on and off back pain for the last 15 years I have had to find ways of staying pain free. For me this involves lots of movement practices. If I stop moving, I feel it. Simple games and child like play is always fun and takes your mind off mundane mobility drills.
530 pull-ups done in under 2hours, sets of 5. I can actually feel my pulse in both lats. Epic. Thanks to everyone from @box33_adaptive_strength who contributed to this punishment.
The double Kettlebell clean and jerk is one of the most taxing combinations of Kettlebell movements that you will ever come across. They always kill me. Today’s sets = 10 x 5 at 32kg on 2:30 We will usually roll a dice and odd numbers means single bell, even numbers represent double bells. We vary volume up or down about 20% each session.
I try to get the rucksack on 2 to 3 times a week. I usually carry 20-30kg and do multiple repeats of stairs or trail hills. From a fitness standpoint not much compares. Maybe Kettlebell snatching. If I had to choose only two exercises for general physical preparation id choose rucking, KB snatches and then I’d do pull-ups in my mind 😉
New endless rope trainer we have @box33_adaptive_strength I think some extended intervals on this bad boy would really get the lats working. @stefsifandos @coachnevi @samcass11 @yellowrabbit128 @strunkyoz @heart.school
Just about everything we do in the gym involves grip strength. Crushing a bar/bell/rope or whatever can improve your overall ability to lift a load like nothing else. This is known as irradiation. But like everything in life we need balance. Constantly contracting the muscles in the forearm to make a fist can create a muscular imbalance and sometimes even cause pain in the elbow. My favourite way to offset this work is using finger extension bands. Any will do but I buy mine from Ironmind. I usually do sets of 5-10 two to three times a days. Having them in the car is a great way to bang in a few sets at the traffic lights. This simple exercise will help improve your grip strength and aid in recovery and injury prevention for your forearms and elbows.
I choose love 💖
Make your yoga practice your own. You don’t have to follow any rules or any particular methods or lineage to benefit. Just listen to your body and honour your day to day needs. The only thing that is necessary is some consistency. Yoga is for everyone. Unfortunately not everyone has been lucky enough to learn this.
Love isn’t something that’s watered down when shared. It’s infinite.
Had a scarey but quite encouraging training partner today. 2HS x 20 on the 2 mins. Completed 30 rounds with a 32. Total volume = 19,200kg.
Those who know, know what I mean.