Last night, just for fun I decided to revisit an old favorite workout “Double Trouble III” with some minor modifications –
Warm up was Primal Move, and some bridge variations as inspired by Convict Conditioning. Next I did 20 16kg kettlebell snatches* on each side, a short break consisting of refilling the water filter pitcher then trying this really fun backwards roll into push-ups thing I saw someone doing online—the combo is just begging to be part of a very cool Primal Move flow…
- 10 double kettlebell swings
- 5 double kettlebell clean and presses (re-cleaning each time)
- 5 double kettlebell front squats
- 5 kettlebell snatches per side (single kb – would have been double if I had been outdoors)
- short rest/water sip
Some small tidying tasks formed a break then….
- 1 minute crow stand (working on my hand balancing… for the goal of free standing handstand push ups – it’s frustrating because I can do them very very very well with the wall… free standing would look extra freakish, so it must be attempted!)
- “Human flag” aka “Press Flag” step 1 in the CC2 progression (more on this later)
- bridging practice with emphasis on shoulder mobility
- Mobility and stretching towards the splits (short sessions for now, I have never done nor really attempted training towards splits even as a child… so.. why not now?)
Cleaning up and putting away the oven roasted chicken I made which had now cooled enough to be cut and stored…
Then evening qigong and reading/sleeping. Now you know what sort of wild and crazy things happen on a typical Sunday night at Girya Girl HQ 🙂
By the way – check out this really cool new article from PAUL WADE (!!!) regarding some details and how to prepare for the upcoming Progressive Calisthenics Certification Workshop! Even if you aren’t planning to go, there’s valuable training info in there for anyone.
Here’s something simple I remembered after reading someone’s review of a certain formulation of bath salts being aimed towards fitness enthusiasts. One of her complaints was the dye used—and there’s no reason for there to be dyes in bath salts… we’re all adults here, we don’t need to be enticed into the tub by candy colors, right? Here’s the thing – unless you’ve got a particular brand-fetish thing going on (as I do with L’Occitane and Kiehl’s) then absolutely positively make your own bath goodies. I do this all the time even with my aforementioned brand-goofiness. In college—it was the late 1990s, so forgive me—I had a not-so-minor obsession with aromatherapy. At one point I went through a phase where I was using a combination of baking soda and a few drops of essential oil for a myriad of purposes – one of which was making scents to combat the mildew smells of the dorm lobby while (theoretically at least) attempting to help our mental alertness in a group study environment. Did it work? I have no idea, but it was fun, people liked it, and it smelled a lot better in there. So… while normally I just toss a handful of epsom salts into the tub followed by palm-sized bit of baking soda (into which I’ve added 2-3 drops of lavender essential oil) and call it done, I realize most folks might want an actual recipe.
1 cup epsom salts
1/2 cup sea salt
1/4 cup baking soda
2-4 drops essential oil (make sure to choose something gentle and non-irritating, I prefer lavender, but places like Whole Foods have all kinds of things to choose from. If you aren’t sure or are prone to extreme sensitivity or allergies, then please skip this step.)
This makes enough for a deeeeeeeeeeep retro tub like mine – most people may want to use half of this.
Mike Krivka and I managed to align our schedules long enough on this past Friday in order to record a very fun 20 minute podcast for you – it’s located about 2/3 down on the Code Name: Indestructible website main page – there’s some great tips on there from Mike about the eBook, but also about training in general. Great stuff, and the podcast is free for listening or downloading to your favorite MP3 playing device! Go check it out!
*16kg is now the required weight for me to test as it seems my new “regular” weight now resides between 125-128lbs these days, and I’m very happy with what I’m able to accomplish at that weight and how it looks.