Day 20


Day 20:

 I am working on Yoga, flexibility.  Doing my Pop ups and Cardio via a jump rope routine.
1. Surf yoga
2. Jump rope 30 seconds on 3o seconds off 10 reps
3. 25 surf pop up (essentially  a burpee starts from the superman position to a standing Regular/Goofy surf stance back down, repeate)
4. Meditation "Future me" 30 minutes
5. Sauna 30 minutes at 153 degress
6. Swim and hot tub before bed


Yesterday, I mention the Laird Hamilton Circuit.  I have modified to meet my equipment and space.

1. Plank knee to elbow to under opposing  arm
2. Surfer pop ups. Alternating Regular then Goofy.  
3. Surfer Shoulder Routine:
    a. Weighted front lift. Bend at waist, Barbell from him to out in front to level of your shoulder
    b. Front Bend Fly, Bar bell lift out lateral like a Chest fly
    c. Kick Baks tri
    d. Front Bend tri pull, bend at the waist pull the weight up to the chest addd a kick back
4. Bench press
5. Weighted (using a weighted vest) air squat
6. Weight vest 16"stair step
7. Sand Bag Kettle bell swing, IN a squatted position move to a standing position swing a 25 to 50# sandbag to shoulder height and back to between your legs back in a squatting poisson
8. Bicep Curl
9. Indo Balance board hammer curl press, standing on an indo board (a board on a roller that puts on ballade like on a surf board), hammer curl the weight from hip to over head and back while moving the board side to side under you
10. Sitting Military dumbbell press

Repeat 3 time with reps of 20, 15, 5.  Increasing weight each rep

Followed by 30 minutes in the Sauna at 153 degrees.

Hydrate!

Focus today is on being better than yesterday.  Organizing and finishing The Saint, Surfer, The CEO.  This book has been a game changer!  More to come!

Hooyah!








 

Comments

Post a Comment

Popular posts from this blog

Why I Serve

Image
"Life is Suffering" I am grateful for the system of Unbeatable Mind.  Mark Divine put it together to get people through the toughest training on the planet.  BUDS! (Is Mark a poser? Or the real deal). He gave me the tools. I did the work. It was always up to me.  What it boils down to is what Buddha taught.....life is suffering.  When you let go, you understand it’s ok to suffer.  Get calm, get in your own head.  Get really quiet.  You gain an internal knowing.  I got this!  It’s going to be ok.  It’s the Big 4 (Breathe, Positive Attitude, Micro Goals, Envision Success).  Then you are at peace.  Peace overflows. You are at first alone. Then with fellow sufferers. You serve yourself.  You serve your Swim buddy (your inner circle), your Ohana (your family).  Your tribe.  The world.  This is the flow state in its purest form.  You give, the universe gives back in spades. You support your “boat crew” w...
Read more

Accountability Mirror

Image
The Accountability Mirror.  What is it?  Goggins describes it like this:  You get up go to the mirror.  Who is looking back?   Are you seeing the person you expected?  Can you see your future Kick Ass self somewhere in the mirror?  Ask yourself "What is it going to take to get there?  What do you have to do".  Are you willing to do what it takes?  Are you willing to SUFFER?  Are you willing to get after it?  Are your willing to sacrifice? Who are You?  Are you seeing the person reflect back at you the person you think you are?  Or do you have work to do.  Are you Accountable?  Is what you do in private reflecting what you do and how you act in public? This is the starting line to your future!  Now is the time!  No longer are you looking at the wake of your life!  But setting the course from the front!  You see your future! It is Awesome! Now is the time!  The time to...
Read more

Fly Through Life Living Your Passion!

Image
Passionate The sense of joy and excitement you have when you are doing what you love! Whatever you find yourself doing be passionate about it. You may not find yourself doing what you are truly passionate about. You may not be good at your true passions. Do your best. Have excitement and positive energy about the task at hand!
Read more

Tao #28 Balance

Image
  Know the male. Keep the Female. It is knowing the Yin and Yang. The balance allows you to open your arms to receive the world.  Do this and become a child.  Because you know the light you understand the dark. Though this knowledge, Tao (God) is strong within you. There is nothing you can't do. Know the personal (thy self). In doing so, You can accept the world. For  this allows Tao to illuminate within. You become a tool of the Tao (God) to be use in all things. The Yin and Yang.  Being in Balance between inside and out.  Balance allows Tao to reside with you always!  Bringing Peace, Joy, Love and Strength. Be in Balance! Good Day My Friends!
Read more