Tuesday, June 24, 2014

6.24.14 - 4x7 cycle - Day 1 - No intensity

Intu-Flow

Wednesday, June 11, 2014

6.11.14 - 300 workout

Intu-flow

Goblet squats- 4 drop sets 60s/60s w/24kg/20kg/16kg/12kg

Push presses 2x60s/60s w2x24kgs
2x30sL/30sR/60s with 16kg/12kg

Swings - 4 drop sets 60 seconds/60 seconds with 24 KG 20 KG  16KG 12 KG

Over head holds - 4x60s60s 95# barbell hold as long as possible 

Plank - 4x60s/60s  hold as long as possible

Spinal rocks 2x10

6.8.14 recovery

Intu-flow

Prasara

Saturday, June 7, 2014

6.7.14 All New 300 workout

Intu-Flow

New 300 workout - all I can say endurance. 5 exercises  4 x 60 seconds on with 60 seconds off. 
1. goblet squats 4x 60 seconds on 60 seconds off with 24 KG 20 KG 16 KG 12 KG dropset

2. Push press 4 X 60 seconds on 60 seconds off with 2X 24 KG no doubles of lower KBS

3. Swings- 4 x 60 seconds on 60 seconds off with 24 KG 20 KG 16 KG 12 KG dropset

4. Overhead hold - 4 x 60 seconds on 60 seconds off with 95 pound barbell

5. Planks - 4 x 60 seconds on 60 seconds off

Harder than I thought. Endurance is okay with the drop sets but could be better. The overhead holds the first three sets were good, the last that was kind of short. Ringing wet with sweat and out of breath. Awesome workout. I will repeat

Wednesday, June 4, 2014

6.4.14 Countdown

Intu-Flow

Countdown workout - 2h swings + squat thrusts - continuous
10,9,8,7,6,5,4,3,2,1 

Parallelettes push-ups 4x5

Prasara

Tuesday, May 27, 2014

5.27.14 Dbl Swings

Intu-Flow 

Dbl Swings 10 on the minute for 12 minutes w/2x24kgs - outside legs 
Total 120 swings w/104# in 12 minutes

RESET breathing in between during remaining seconds

Prasara

I love this humidity. I am ringing wet with sweat. Reminds me of home, god I miss the Sourh!!!!!

Steven was with me and did the same except 10/10 on the minute w/20kg

Teasha was out here doing some dumbbell work and the elliptical. 

The family that trains together stays together!!!!

Saturday, May 24, 2014

5.24.14 Light Ballistics

Started the day with cutting the front and back yard. Next up was weed pulling and trimming. 

Intu-flow

Elliptical - 5 minutes at resistance 4 speed 60-64

OA snatches 20kg 2x20/20

Prasara

Staying outside to get some sun. A rarity up here in Cleveland