Workin' the Basics - 6/4/09

Need to get my shoulders squared away. Here's the deal.

-Rib/Grab/Roll
Awesome for t-spine rotation. Great starter.

-Brettzel
Taking the motion a bit farther and adding a few new dimensions.

-Lower Body T-spine Rot.
A little patterning of the blades.

-Arm Bar 16KGx1min 2/side

-Hanging Shoulder Pack
Should have done this before the arm bar after I thought about it.

-Half TGU 16KGx15 min of practice
Many different sequences and moves within the move. Working on good positioning and keeping the right stuff tight/loose throughout the move.

-Ankle Mob. Work and Stretch
Trying to set the feet right before the swings.

-Swings BW/24KG
Again, many variations. Started with the patterning, did some on an incline, finished with hard-style.

-Blob Work
This thing is starting to piss me off. Some days I got some I don't. Hoping getting the shoulders straight will improve the grip and vice versa.

That's it. This will be the majority of the work for awhile. Will try and practice at least a little bit daily. Probably need to add some j-rope or something to get the HR up.

On another note, passed the on-line FMS test. Just need to film the case study and send it to Brett now.

A few pearls I took home from the CK-FMS.
-foot stability and ankle mobility are very important
-you must have mobility of a part before you can have stability
-fixing small things can have a positive effect on big things
-things don't always have to be hard-style
-the TGU is a way under used move
-the majority of the time simpler is better, it doesn't have to be hard to be effective
-train with a purpose don't complete random acts of variety
-let the screen write the program for you

I'm sure there are more of these I'll be writing about in the future.