11.23.09 - Monday - Density Cycle - Dbl Swipes

Intu-Flow - adv/kb warm up combo

Density Cycle
Dbl swipes - 15s - 8x13 on the minute

Supplement
2h swing drop sets - 2 rounds - 48kg-40kg-32kg-24kg-20kg - 1 minute between rounds
round 1 - 20/10/10/10/10
round 2 - 10/10/10/10/10

My conditioning sucks, so adding in some high rep ballistics. I will be increasing the rounds as i go forward.

Compensation
plow
neck rolls
sleeping warrior to down dog to up dog
seal walk
locust
kneeling side bends

Friday-Saturday-Sunday - 11/20-11/22/09

I felt I needed a break, so I took the entire weekend off. I didn't do anything except play game with kids, Dragon Sky and Lego Rock Band. I had a great time! We all did.

11.19.09 - Thursday - Density Cycle - Hammer Swings

7:30 pm
Intu-Flow - Adv - increased reps to same as Kb warm-up

Density Cycle
Hammer Swings - 15#s - 8x12 - 4CW, 4CCW

Supplement Work
Dbl LCCJ - 32kgs - RTK Ladder style - took it easy - just trying to get back into heavy stuff without aggravating my shoulder(which is much better thanks to the CST stuff)
3x2,4
1x2
Dbl sumo dead lifts - 32kgs- 2x10

Compensatory
Plow - very good today after shaky the last couple
neck rolls
sleeping warrior to Down Dog
Rabbit to camel - Rabbit sucked, camel OK, but i have to hold onto my pants not my feet - working on it
locust
seal walk
kneeling side bend
ground scorpion

11.18.09 - Wednesday - Active Rest

6:00 pm
Intu-Flow -ADV

Compensatory/Prasara
Plow
Neck Rolls
Sleeping Warrior
Down Dog
Locust
Seal Walk
Kneeling Side Bend
tripod

11.17.09 - Tuesday - Density Cycle - Alt Mills

8:00 pm
Intu-Flow - mix of adv and kb warm up

Density Cycle
Alt Mills - 15#s - 8x12/12 on the minute - finished over by 1 sec. This was hard, I had no rest except for for 5 secs on minutes 2 & 3. I will do this again next week. The problem could be that my Homemade CBs, Plastic bats w/quikcrete, are actually bigger than a real 25# CB. More of a challenge!

Supplement work - grinds
Dbl MP - 24kgs - 4x6 - esay
BB Bent rows - 225# - 3x4

Compensatory
Spinal rocks - I worked on these about 15
seal walk
sleeping warrior

11.16.09 - Monday - Density Cycle - Dbl Swipes

6:25 Pm
Intu-Flow

Density Cycle
dbl swipes - 15#s - 8x12 on the minute - Thumbs are aching

Supplement work
OALC - 2 minutes @ 10RPM L/R- 20kg - different

Snatch - 1x25/25 - 20kg

Compensatory/Prasara
Wind removing
Plow
Neck rolls
sleeping warrior to Down Dog
Locust
Ground scorpion

11.15.09 - no training - 13th wedding Anniversary

I did do Intu-Flow!.
Took the wife out. It was a great day.