Priorities.

After the "unique" experiences with my back and then my neck in the last two weeks, two things have become abundantly clear to me:I have to treat RIFGA flexibility and ROM work as the primary focus of my training and kb training as the secondary.ANd I have to treat pressing the same way I now treat squatting. As a flexibility movement with enhanced ROM as the main goal and NOT as a strength skill to be progressed.

Like it or not I have to think more like a yogi and less like a powerlifter.The swing,however, will save my mind as there is nothing closer to how a good squat or deadlift feels in a light weight exercise than the swing and its variations.

Right after I posted Eds squat and was thinking just how much I missed squatting hard and heavy I read about my friend and APC Calif Chairman Bob Packers training accident and how he had torn BOTH quads squatting. Instant karma baby. I knew I had to keep going down the kb swing road which lets me work out hard but doesnt hurt me.

My squat position and depth have never been better because I do so much long duration sumo squat poses in the bottom position and my knee and ankle are steadily releasing.I think I need the same approach for my also damaged right shoulder.This has been a key factor in reducing the levels of pain as well and believe me, that is key now ;) Performance is another world away.And pain free function is performance.

The snatch is fine( as long as I do it right :)) but the presses make me tighter immediately and overdevelop tension in the pecs,front delt and teres major and the shoulder won't sit right. left side is fine but I dont want to overdevelop my strong side even more.I do need to go back to worn on overhead static holds but I need to swing the weight overhead, not press it.

Flexibility and JM /rehab has got to be the key focus for certain parts in order to maintain the correct length tension relationships. And mine are pretty freakin fragile!

1:30 pm
feel almost fully back to normal, neck has released almost 100% thank God.

DARCS
26x20
36x20

44x20
53x20
63x20 x 4 rounds

240 reps/12,720 lbs!

This went very, very well. Found my form very quickly and the flow was great.Felt all hips and legs,not a bit of bicep or shoulder! Felt very strong with the 28 kg as well and that felt good. havent felt 'strong' in awhile.

Tactical Scapula pullups
8,7,6,5,6,7=39 reps

not a bad start.long pauses in the bottom to fully stretch out the shoulder.just about a half rep, no bicep kicking in at all.actually felt like I was following the same path as the stick press, in reverse. AS long as I dont get the biceps involved at the top this should open my shoulder up, not close it down.


Rack walks with Wt Vest
36 lbs + 25 lb weighted vest x200 ft per arm /200 foot per lap

6 laps 1200 total feet.

wow the vest made it much harder than I expected . excellent!Knee held up fine, just my wind and torso strength was tough.especially at the end of the w/o

BW 162
BF 8.7%
Water 60.5%

I keep thinking of Cheks order or training:

1) Flexibility
2) Stability
3) Strength
4) Endurance
5) Power

and to apply it to each bodypart;especially the injured ones.This is conjugate training at its best: continually working on the current necessary aspect of each quality all within the same cycle,instinctively waving the loads and recovery periods to slowly, but steadily ,move forwards.