• Medium-Intensity Bodyweight Strength Training - 1100-1140
  • DJM Warmup
  • Warming Superset x1
  • Handstand Pushups with Feet on Chair - 10 reps
  • Screwing Pushups - 10 reps
  • Assisted Pullups - 10 reps
  • Accentuated Negatives Superset x3
  • Wall-Supported Handstand Pushup Negatives - 3 reps
  • Modified Planche Pushups - 5 reps
  • Unassisted Pullups - 5 reps
  • 15 lbs Clubbell Superset x2
  • Front Pendulums - 10 reps
  • Arm Casts - 10 reps
  • 15 lbs Clubbell Swipes - 10 reps
  • Compensatory Yoga
  • Tadasana Hold
  • Triangle Sequence
  • Upright Triangle Work
  • Wide-Legged Forward Bend
  • Left Triangle
  • Left Extended Side Angle
  • Left Revolving Triangle
  • Wide-Legged Forward Bend
  • Right Triangle
  • Right Extended Side Angle
  • Right Revolving Triangle
  • Praying Dog Vinyasas
  • Dandasana Work
  • Table-Top Work
  • Savasana (with some good Squeezebox Breathing)

Notes: I am now reading Anatomy Trains, which is a fantastic book. I believe the strain I am feeling in my left shoulder is due to some imbalances in my arm lines, specifically the deep front arm line (pec minor and lat) along with some undue tension in my levator scapulae. Table-Top work has been really great for revlieving tension in my pectoralis minor. Overall RP-TED - 7.5,6,2.5

• Afternoon Mixed-Mode Posture Practice - 1700 - 1740

• Medium-Intensity Bodyweight Strength Training - 1100-1140
  • DJM Warmup
  • Warming Superset x1
  • Handstand Pushups with Feet on Chair - 10 reps
  • Screwing Pushups - 10 reps
  • Assisted Pullups - 10 reps
  • Accentuated Negatives Superset x3
  • Wall-Supported Handstand Pushup Negatives - 3 reps
  • Modified Planche Pushups - 5 reps
  • Unassisted Pullups - 4 reps
  • 15 lbs Clubbell Superset x2
  • Front Pendulums - 10 reps
  • Arm Casts - 10 reps
  • 15 lbs Clubbell Swipes - 10 reps
  • Compensatory Yoga
  • Tadasana Hold
  • Triangle Sequence
  • Upright Triangle Work
  • Wide-Legged Forward Bend
  • Left Triangle
  • Left Extended Side Angle
  • Left Revolving Triangle
  • Wide-Legged Forward Bend
  • Right Triangle
  • Right Extended Side Angle
  • Right Revolving Triangle
  • Praying Dog Vinyasas
  • Dandasana Work
  • Table-Top Work
  • Savasana (with some good Squeezebox Breathing)

Notes: Another good bodyweight workout. Pullups are certainly getting stronger, though I have started noticing some sort of strain in my left shoulder. It’s only detectable in certain positions, but I’ll have to keep an eye on it. Overall RP-TED - 7.5,6,2.5

• Morning Hatha Yoga - 0605-0630
  • Neck Mobilities
  • Kriya Cycle
  • Agni Sara - 3 x 15 pumps
  • Nauli - Thrice in each direction
  • Folding Chair Vinyasa
  • Standing Forward Bend Hold
  • Praying Dog Vinyasa
  • Down Dog Hold
  • Headstand Hold - 5:00
  • Neck Compensations
  • Bridge Work
  • Savasana
  • Trataka Kriya - 5:00
• Afternoon Workout - 1250-1345
  • DJM Warmup
  • Chest Cycle x 1
  • Incline Bench Press - 7 reps with 55-pound DB’s
  • Bench Press - 7 reps with 50-pound DB’s
  • Decline Bench Press - 7 reps with 45-pound DB’s
  • Bodyweight Dips - 1 set to failure (10 slow reps)
  • Barbell Squats - 5 x 5 at 145 lbs (Smith bar plus 120 lbs)
  • Chinups - 3 sets - 6,3,3
  • Deadlifts - 5 x 5 at 125 lbs
  • Bodyweight Rows - 2 x 10, 1 x 5 (accentuated negatives)
  • Interval Running - 20:00
  • Compensatory Cooldown

Notes: Check it out … my five-minute headstand hold! I am starting to love this resistance workout too! My big lifts are getting stronger each week, and judging by the level of soreness in my abdominal area today (Tuesday, the day after) this is a fantastic ab workout as well.

• Morning Hatha Yoga - 0915-0955
  • Neck Mobilities
  • Kriya Cycle
    • Classic Uddiyanabandha - 5 x :10
    • Agni Sara - 3 x 15 pumps
    • Nauli - Once in each direction
  • Folding Mountain Vinyasa
  • Chair Hold
  • Folding Chair Vinyasa
  • Standing Forward Bend Hold
  • Triangle Sequence
    • Upright Triangle
    • Left Triangle
    • Left Revolving Triangle
    • Wide-Legged Forward Bend
    • Right Triangle
    • Right Revolving Triangle
    • Wide-Legged Forward Bend
  • Praying Dog Vinyasa
  • Down Dog Hold
  • Headstand Hold - 2:00
  • Neck Compensations
  • Shoulder Bridge Work
  • Savasana
• Afternoon Metabolic Conditioning - 1240 - 1335
  • DJM Warmup
  • Bodyweight Superset x3
  • Handstand Pressups with Feet on Chair - TUT 1:00 (21 reps)
  • Heismans - 2:00
  • Assisted Pullups - TUT 1:00 (15 reps)
  • Leg Loops - 2:00
  • Shoulderstand Pumps on Parallettes - TUT 1:00 (12 reps)
  • Tri-Quad-Rocks (version 1) - 2:00
  • Interval Running - 10:00
  • Compensatory Yoga
  • Pigeon Flow
  • Forest Flow
  • Splits Stretches
  • Seated Forward Bend

  Notes: Great met-con workout, for sure … Overall RP-TED - 9,8.5,2.5. Strange thing of note, though … lost my balance during headstand in my morning practice after only a couple minutes. Not sure why. I’ll have to keep an eye on that.