012711_Thu

1. Nerve glides

2. I phase

3. KB

TGU (32) 5/5 reps x 5 sets

Double front squat (24x 2) 10 reps x 5 sets

*Between sets of DFSQ, I did ankle mobility work and lumber circle.

Photo: The national park in Mt. Zao, Yamagata, Japan

012611_Wed

1. Nerve Glides (Median, Radial, Ulnar, & Tibial)

2. I phase

3. Kettlebell

Calf raises 10-10-10 (3 direction) x 3 sets

Pistol with pole support 10/10 reps x 3 sets

Kenneth's drill for press
Center of elevation/depression
Contralateral reflex press

After these drill, I tried heavy kettlebell.

4. One arm push up (one arm on chair) 2/2 reps x 5 sets

Photo:The national park at the peak of Mt. Zao, Yamagata, Japan

012511_Tue

1. Nerve glides

2. I phase

3. KB

Calf raises 10-10-10 (3 direction) x3

Pistol with pole support 10/10 reps x 3 sets

Pistol (8) 7/7, 5/5, 5/5 reps

Overcoming isometrics (8)

Band press (16) 3/3 reps x several sets

*After these drill, I could use lats more.

Photo: "Okama", Mt. Zao-Kattadake, Yamagata, Japan

012411_Mon

1. Nerve Glides (M, R, U & T)

2. I phase

3. Kettlebell

Calf raises 10-10-10 reps x 3 sets

Pistol with pole support 10/10 reps x 3sets

One arm deadlifts (32) 10/10 reps x 3 sets

One handed Swing (32) 10/10 reps x 10 sets

Windmill (24) 5/5 reps x 5 sets

Photo: "Matsushima", Miyagi, Japan

012311_Sun

1. Nerve Glides

2. I phase

3. Own weight training

Pistol with pole support 10/10 reps x 1

Pistol (8) 5/5 reps x 3 sets

Pull up total 50 reps

Push ups 20 reps x 4 sets

One arm push up (hand on chair) 2/2 reps x several sets

Photo: Matsushima, Japan

012211_Sat

1. Nerve Glides (median, radial, ulnar, and tibial)

2. I phase

3. Kettlebell

TGU (24) 5/5 reps x 1 set

TGU (32) 5/5 reps x 4 sets

Double front SQ (24 x 2) 10 reps x 3 sets, 9 reps, 10 reps

*Ankle mobility is the key point for my squat. Particularly, right ankle movement is not good.

After 4th set, I did some mobility work. It improved squat.

Photo: "Ginkaku-ji (Temple of the Silver Pavilion)", Kyoto, Japan

012011_Thu

1. Nerve Glides (Median, Radial, Ulnar, and Tibial)

2. I phase (right eye covered)

3. Own weight training

Pistol with pole support 10/10 reps x 3 sets

Calf raises 10-10-10 (3 derection) reps x 3 sets

Pull ups total 50 reps

One arm push up using chair 3/3 reps x 4 sets

Photo: "Kurama-dera", Kyoto, Japan