Mills

[Coach Al-mulla]

On to my next step of working towards a density. My first attempt at a swing density was stopped by a Judo tournament, So now I will move on to a mill density. I will try to split my week into two parts:

1-Friday,Saturday, Sunday ,Monday: a four day cycle for my density training.
2-Tues, Wed, Thurs: For Judo.

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Sunday:

Training:
AM:
Short version of Ageless Mobility®

PM:
Mills: 23 set of 8reps in 23min (fitting the R/L in each min)

[Coach Al-mulla]

Monday:

AM: 24min run(troting) + Prasara

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Tuesday:

AM: Prasara + intu flow.

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Wednesday:

Food:
1: some dates, a bagel with cream cheese, and decaf coffee.
2:buckweat and blueberry waffles with some syrup.
3: Yerba mate tea, rice with shrimp. and a pear 30min before.
4: green tea, a oatmeal cookie, and a Vega whole food bar.
5: rice and shrimp, salad with olive oil.

Training:
AM:
Prasara, Focusing on pegion, shoulder bridge, shin box, and twisting.

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Comments:
-I have been avoiding any CB work because I slept in a bad postion on sunday and woke up with a tweeked neck. So I am resting it from anything that will make it worse.
-I decided to go back to logging my food, to have a record.
-After my judo tournament I got my Yellow Belt and have been getting more coaching from the Coach who works with the competitiors and I have been working more with the Black belts. I am having difficulty with dominating the mass centere for the throws in close range(throws that involve getting your hip under your partners hip from the front), Also I need to work more on my attacks, as I am working most of my takedowns and throws based on counters.

[Coach Al-mulla]

Wednesday:

PM:
-Mobility warm up + some CB work
-15lb CB: Mills, 10*20, On Left side only.
RPT=8, RPE=7, RD=0, My grip was ok up the the last 4 sets.
-Some Judo Mobility and center of balance awareness Practice.

Comments:
-Decided to go with a session of CB work today, working only my left side to avoid the tweek I have on my right side.
-Felt good Today, specially after the 5th set as I got the hang of storing and releasing in the back position of the Mill.

[Coach Al-mulla]

Thursday:

Food:
1: some dates, a cup of yougurt milk, and a coop of Vega in water.
2: some dates, a pear, and a scoop of Vega in water.
Post training session: a Vega bar and apple juice.
3: some rice and shrimp, a salad, some fresh ginger.


Training:
PM:
Judo:
-Was working with a black belt for most of the class.
-He got me moving and more relaxed standing. After a couple of minutes of movement without throws we did some randori.
-I got a feel for the hip throws and loading your partner before throws and how to deal with grips to set-up throws.

[Coach Al-mulla]

Friday:

Food:
1: some dates, four peices of bluebberrie waffles(buckweat), a scoop of hemp in water.
2: rice and shrimp, yogurt salad(tomatoes,parsly,spinich, mint). Yerba mate tea, and two dates.
3:Vega bar, (at school).
4:Chicken Fajita, garlic bread with cheese, oat and raisens cookie, and decaf coffee (at Long Star)


Training:
AM:
-IF
-20min run(Troting)
-Ageless Mobility®™.(modified to compensate for Judo class)

[Coach Al-mulla]

Saturday:

Food:

1: Apple cider juice, a scoop of Vega in water.
2: a pear, rice, a chicken breast, a scoop of ice-cream.
Post Trianing: shake(an avocado, scoop of hemp, two spoons of barley powder, apple cider)
3:Rice, small coffee, raisen cookie.
4: beef pizza, chicken pizza.

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Training:

-IF
-15min run (Troting)
-Was showing one of my friends some thing about CST at the Gym, so we worked on push-ups to a dumbell pull, squat to kick, one leged squat with spinal rock, threading bridge, crane pose.


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Comments:
-Not a very good diet today, too much sugar, and I also had a coffee. Need to watch out for eating with freinds. I will try to eat before of after meeting up with freinds.
-The weather sucks in Ottawa these days, it been going from -2 to -17 in like 10min and back with lots of snow.

[Coach Al-mulla]

Sunday:

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Food:

1: Apple cider, some dates, a scoop of vega in water.
Post workout: shake(milk, wild bluebberies, scoop of vega)
2: Two whole wheat pitas with flax seed, humus with olive oil, some dates and a small decaf coffee.
3: whole wheat pita with cheese.


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Training:
-45min working with client with some demonstrations here and there.
-IF warm up.
- 15lb CB Mills: 23*9 R/L in 23 min
RT=8, RPE=8, RD=0
-Cool down & compensation: Spinal bends, Seal walk, Eagle Flow, Spinal Rock, Bridge, Prone scorpion with deep release, some breathing.


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Comments:
- Training session went good today, I am getting more comfortable with the Mills.

[Coach Al-mulla]

Monday:

Food:
1:some dates, a whole wheat pita with cheese.
2:spinich and cheder omlet in a crepe, topped with holand sauce, a coffee, two peices of whole wheat toast with penut butter and jam, some fruit.
3:A scoop of Vega in watter, some wild blueberries, a spinich salad with olive oil.
4: a cup of yougurt milk, soup(kale, tomatoes, ginger, amarantha)

Training:
-IF
-Prasara.

[Coach Al-mulla]

Tuesday:

Food:
1: Some dates, a whole wheat pita with cheese and spinich, Yerba mate tea.
2: A Vega bar, some dates.
3: A pear and green tea.
Post training: two spoon of barley powder in water, a can of sardines, apple cider juice.
4: rice, beef kabob, parsley leaves, yogurt milk with mint.

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Training:
AM:
-IF
-10min of Prasara

PM:
-IF & Prasara wrm up
-Mills: 9*23 in 23min R/L
RT=8, RPE=8, RD=0
-Prasara cool down
-Viberation from hand to toe.

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Comments:
-Was plannin on going to Judo today, but the weather is freezing so I decided to skip
-Mills felt solid, but my left grip is lacking behind on the pinky grip.

[Coach Al-mulla]

Wednesday:

Food:

1: Some dates, a cup of yogurt milk (herbal tea 30min after)
2: Rice, spinich salad.(yerba mate tea 30min after)
3: shake(milk, two scoop of Vega, wild blueberries,water)
4: vegetarian nugets, apple cider juice.
5: rice, a scoop of hemp in water.


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Training:

AM:
-IF & Prasara: Focused on releasing the hip, knees and ankles.