Thursday, April 17, 2014

4.17.14 - Active rest Training - CBs and Basketball

Intu-Flow

Dbl CB Swipes - 5x5 w/2x25#
Alt CB Arm Casts - 5x5/5 w/2x25#
Cb Mills - 5x5/5 w/25#

Basketball - game of 33 with the boys - Steven won.

Wednesday, April 16, 2014

4/16/14 - KB session

Intu-Flow

A1. Dbl KB C&P - 5x5 w/2x24kgs
A2. Dbl KB Alt rows - 5x5 w/2x32kgs

B1. Dbl KB Swings - 5x5 w/2x24kgs
B2. Dbl KB squats - 5x5 w/2x24kgs

C1. Dbl KB Overhead Walks - 3x30s w/2x24kgs
C2. Dbl KB Farmers walks - 3x30s w/2x24kgs

Finished off with a deep Prasara session

Hopefully I can keep it going. After changing jobs and hurting my shoulder in 2011, my training has sucked. But I really feel the need for hitting the steel again.

Friday, April 11, 2014

4-8-14 thru 4-11-14 - At a conference in Denver - Lots of walking

4/8/14 - My hotel is 1.4 mi from the conference. I walked a total of 3.2 mi
4/9/14 - 2.8 mi
4/10/14 - 2.8 mi
4/11/14 - 1.4 mi

Intu-Flow everyday.

Monday, March 17, 2014

3.17.14 Back from extended break

Intu-Flow

Alt Arm Casts - 2x25# CBs 5x5/5
Paralellettes push-ups 5x5
Mills - 15# CB 1x25/25
Shinbox switches - 2x5/5
Forward ellipse 2x5
Backward ellipse 2 x5

Prasara

Saturday, January 18, 2014

1.18.14 - 4x7 - day 5 - no intensity

Sore as heck in my posterior chain from the 240 reps of swings. Traps are feeling it also. 

Great Intu-Flow session today

Friday, January 17, 2014

1/17/14 - 4x7 day 4 - high intensity

Intu-flow

KB swings 10/10 on the minute for 12 minutes. 9 rounds @ 24kg 3 rounds@ 20kg I was getting enough hip snap so reduced the weight

Prasara