013011_Sun

Morning: Private Session
Practice of overhead squat
For improvement, following drills were employed.

1. Ankle

Right ankle needs more mobility. Do tilt, toe pull. Flex and extension wave.

6 positions circle on the chair with knee bent and hip rotated internally.

2. Knee

Closed chain knee circle in neutral, anterior 45 lunge, and anterior lunge position.

3. Hip

Back hip circle with hip rotated internally (R- and I- phase)

Hip circle in lunge position (I-phase)

4. Pelvis

Pelvic circle in lunge position with hip rotated internally.

5. Lumber

Front and back lumber circle in posterior 45 and anterior 45 lunge position

6. Thoracic

Thoracic A/Ps (I-phase)

7. Shoulder

Camshaft in overhead position

8. Neck

Neck side to side slides in nerve glides position (median and radial)

Neck A/Ps and side-to-side in 6 positions

9. Jaw

Jaw A/Ps and side-to-side in 6 positions

10. Opener

Shoulder circle, pelvic circle, and camshaft

Night: Practice of these drills

Photo: sunset in Yamagata, Japan

012911_Sat

1. Nerve Glides

2. I phase

3. Own weight training

Calf raises 10-10-1 (3 directions) x 3 sets

Pistol with pole support 10/10 reps x 1

Pistol holding kettlebell (8 kg) 8/8, 6/6, 6/6 reps

Pull ups total 50 reps (maximum consecutive reps was 9 reps)

Push ups 20 reps x 3 sets

One arm push up (working hand is on the chair) 2/2 reps x 5 sets

Photo: "Okama crater lake", Mt. Zao, Yamagata, Japan

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