=== Armor Building Workout Day 2 === This workout is 100% inspired by Dan John's [[https://www.t-nation.com/training/armor-building/|Armor Building]] program Warm Up - 6:15-7:15 am * sip 6-8 oz black coffee while reading the news * start laundry * warm up * deep breathing while stretching back, neck, groin * practice head tuck, thread through position for tumbling Tumbling * 3 somersauts * 2 lateral shoulder rolls L and R * 2 Ukemi rolls L and R * 10 bear crawls F and B * 3 Cartwheels L and R Get Ups * 10 TGU's R and L - 10 kg x 1 ea - 12 kg x 2 ea - 14 kg x 1 ea - squeeze in Double KB Clean and Front Squat warm up set - 16 kg x 1 ea * Bathroom break * dumped seeds on porch railings for bluejays, realizing I was defeating the point of my warm up but non-the-less enjoying the cool morning air :) 5 x 5 Double KB Clean and Squat - 15 minute time cap - 5 x 14 kgs (2nd warm up set), rest - 5 x 16 kgs, rest - 5 x 16 kgs, rest - 5 x 16 kgs, rest - 5 x 16 kgs, rest - 5 x 16 kgs, done! * Notes * When I attempted this 2 days ago I was only able to do 4 x 5 at 16 kgs. I also 5 pullups between ea set and rested a lot. I also used the rest time to work on my computer (while standing slouched over my desk). I'm not sure what did it, but I tweaked my mid-upper back. I tried stretching, breathing it out but it persisted for 24+ hours. So this time I took out the pullups and walking around rather than doing computer work (which sounds pretty damn obvious in hindsight).