November Physical Goals 2024

What I’m changing:

Dropping Budokon. I have added it as part of my warm up before jiu jitsu, but haven’t found dedicated space to really work it. Can pick it back up when it’s time. Really fun movement, but not right now.

Resetting diet to only safe foods, taking less risks. I was sick and inflamed for somewhere close to 15 days of October. Fun foods and a cocktail aren’t worth the physical and psychological discomfort.

What I’ve added:

Daily flow rope practice. I do this while walking my dog. I have essentially all the basic moves down and have a few intermediate moves done. Love how my shoulders are feeling and love how involved my spine and shoulders are in walking with the rope.

Monday and Friday morning lifting with Mary: We go to the gym, she does hard work, I work mostly on my upper back, lats and delts, then pick something to fuck around with. I’m mostly there to rehab my left shoulder (It’s improved a ton!)

Cossak squats with weight 3 x weekly

Balance board and slant board while doing standing desk work, twice a day 5 mins minimum

What I’m still doing:

Standard cardio routine: 4 times a week cardio for zone 2, 1 day a week Zone 5. Focused on improving VO2 max.

20 pull ups a day

Jiu jitsu 3 days a week

-Focused on continuing to find and apply Power Ride

-Change up passing strategy by reviewing Lachlan’s new knee slice passing

-Revisit X Guard entry and sweeps

-Exposure: more ecological method techniques and game design

-Continue working takedowns

Rehab:

Continue working shoulder rehab. Add in additional shoulder impingement exercises.

Adjust bike seat and do some PT on left leg to see if that helps my knee.

Backwards pulls at gym to work on knees.

Hip opening exercises

Kinetic Curiosity:

Bullwhip, Poi balls, balance boards, slant boards