Prep for CK-FMS

15 DVD's and and a lot of get-ups. CK-FMS is going to be another awesome Dragondoor experience. Having just completed the first ever CICS ( Certified Indian Club Specialist ) cert helps in knowing that mobility of the t-spine is the quintessential focus of sound movement patterns.
Saturday - May 10, 2010
TGU From Ground Up x 5 @ segment x7 x 12KG
With that in mind I have been working out some of my known dysfuntion and spending a lot of time supine. Turkish get-ups from the ground up and the various corrective progressions over the weekend. Working the segments of TGU with 5 reps and fininshing 7x5 with a 16kg. The fealing afterword as if I was 5 % leaner and tight through the core, and taller as a result of axial extention and connectivity. Great way to start a new week!
Monday - May 12, 2010
Clean and Press 24KG x ladder x 4 w/ pull up x4
60 sets x7 15/15 x 16KG
Right side is beginning to feel stronger, no two days alike. Coach has me pitching at coach pitch baseball games and my right seperated shoulder bothers me more than my throwing arm. Still felt pretty good
Wednesday - May 14, 2010
"The Furnase"by David Whitley SRKC
Tall and Half Kneeling Press 20KG x 5 / 5+5
One arm Row 28KG x5x5+5
SLDL 2 x 5+5
Sea-Saw press x 4 x 20(10 each)
Getting back to my stability work and corrective exercises to keep things in check. MR. Whitley got things right with his original take on the get up progression. light years ahead of his time. More pressing and stability work which has me feeling stronger daily.
Busy time for my business with not only CK-FMS but my first stab at hosting an HKC with Senior RKC Brad Nelson at the Practical Applications in Sports Medicine conference in Palm Springs, California.