12.31.09 - New Year's Eve session

Intu-flow Warm-up from Clubbell Trianing Black Book(TCBBB)

Forward Pressure - Worked on the 7 exercises and watched and tried to follow along with Beginner flow - harder than I thought....

Prasara Recovery from TCBBB - I need a lot of compensation work......maybe  4x7 cycle of nothing but Prasara would do me good, something to think about.

12.30.09 - Wednesday - density Cycle - Hammer swings.. Also back to the Warrior Diet

TCBBB - Intu-flow warmup

Density cycle
Hammer swings - 1x100 - 15# - 50CW, 50CCW

Circuit - Completed 2 rounds - 2 minutes between rounds
30s - dbl jerks - 24kgs
30s - Quad Squats
30s R/L - bent rows - 40kg
30s - 2H swings - 40kg
30s R/L - dbl cb Bulgarian split squats - 15s
30s Trinity Squats
30s cb sit-ups -15

My heart was pounding after these - I used some of the recovery breathing from KB Foundation. I really need to get RESET, but Clubbels first.. I can't wait until the 25# ones re back in stock

KB Foundation Prasara
Plow
Neck Rolls
Sleeping warrior to Down Dog to Up dog
Rabbit to Camel - I suck at this one
Locust
Seal walk
Elbow lever - I am really having an issue with this. Part of it is my stubborn fat, but I can't get my elbow to my hip bone
Kneeling side Bend
seated spinal twist - suck again
wind removing
shin box switches

Oh yeah... I am back on the Warrior Diet today... I have been free with my eating since 12.20.09...It's time to reel it back in 

12.29.09 - Not Feeling well so a No Intensity day

I did the following from The Clubbell Black Book (TCBBB)

Intu-Flow - Warm-up

Prasara Recovery - I have a lot of work to do:)

12.28.09 - Monday - Density Cycle - Alt Mills

Intu-flow

Density Cycle
Alt Mills - 15# - 8x14/14 on minute - 35s over again!

Supplement
Crossbow - 15s - 3x5

Prasara - same as yesterday

12.27.09 - Sunday - Density Cycle - Dbl Swipes

Intu-Flow

Density Cycle
Dbl swipes - 1x100

Prasara
Plow - still have work to do
Neck rolls
Sleeping warrior to Down dog to Up dog
elbow lever - working on this
locust
seal walk
shin box

12.24 - 12.26.09 - Off Days

Intu-Flow

12.23.09 Wednesday - Density Cycle - Alt Mills

Intu-flow

Density Cycle
Alt Mills - 8x14/14 on the minute - 35s over

12.21.09 - A Day at Iron-Body Fitness - TBF exercises with a set of 25# CBs - I have got to get me a set

I met up with my buddy Dave Randolph today. Today was to be my alt mill day but since Dave has some 25# CBs, I just had to try them.

Intu-flow in the morning

I did the following

Dbl swipes - 25s - 5x10
Alt Mills - 25s - 4x10/10, 2x8/8
hammer swings - 25# - 1x5/5

I used his bruiser for some shoulder park squats - 1x5/5

12.20.09 - Intu-flow

Intu-Flow

12.19.09 - Density Cycle - Dbl Swipes

Intu-Flow

Density Cycle
Dbl swipes - 15s - 1x100

Supplement
front lever presses - 15#- 2x10/10
Barbarian squats - 2x10 - 15s

12/16/09 - Wednesday - Density Cycle - Hammer Swings

Intu-Flow  -  Long and slow session

The garage was freezing so did some jumping jacks to get the blood pumping

Density Cycle
Hammer Swings - 15# - 1x100 - 50CCW, 50CW

Supplement - KB Circuit -2 rounds- even though they were in front of the heater for 1/2 hr, still cold as hell
A1. Dbl MP - 24kgs - 10
A2. Dbl Bent rows - 24kgs - 10
A3. Dbl swing - 24kgs - 8
A4. dbl front squat - 24kgs - 8
A5. dbl over head walk - 24kgs - 160 ft

Prasara Yoga Compensation
Plow
Neck Rolls
Sleeping warrior to Down Dog to Up dog
kneeling side bend
locust
seal walk
forward fold
worked on crab/table

12.15.09 - Tuesday - Density Cycle - Alt Mills

Intu-Flow

Density Cycle
Alt Mills - 15# - 8x14/14 on the minute - 40s over the 8 minutes - a work in progress

Supplement work
BW Circuit
A1. Push ups - 10
A2. Assisted Pull ups - 3 - Green JS Band - my fat A$$ sucks at these
A3. Prisoner Rear Foot Elevated Split Squats - 5/5
A4. Bench Dips - 10
A5. Green JS Band Pushdowns - 10

Completed 2 times

Roman Chair sit-ups - 2x15

12/14/09 - Monday - Density Cycle - Dbl Swipes

Intu-Flow

Density Cycle
Dbl swipes - 15s - 1x100

Supplement
A1. Dbl MP - 32kgs - 3x5
A2. OA Bent rows - 48kg - 3x5/5

Barbarian Squats - 15s - 1x15

Compensatory
plow
sleeping warrior
down dog

hip flexor streches

The weekend - 12/11/09 - 12/13/09

I took the weekend off.

12.10.09 - Thursday - Density Cycle - Hammer Swings

Cold as hell in the garage last night, thermometer read 5 degrees above 0. Electric & kerosene heaters blasting....

Intu-Flow - Long and slow

Density Cycle
Hammer Swings - 1x100 reps - 50 CCW, 50 CW

Supplement
Spinal rocks
Quad Squats/press

Compensatory
plow
worked on the crab walk/wheel/table

12.9.09 - Wednesday - Density Cycle - Alt Mills

Intu-Flow

Density Cycle
Alt Mills - 15# - 8x13/13 on the minute - Had 1 sec left - now on to 8x14/14 - finally

Supplement work
KB Circuit
1. Dbl C&P - 32kgs - 5 reps
2. Alt bent rows - 32kgs - 5/5 reps
3. Prisoner rear foot elevated split squats - 5/5 reps
4. dbl cb swings - 15s - 15 reps

2 rounds

Compensatory
plow
neck rolls
sleeping warrior to down dog to up dog
Locust
seal walk
rabbit to camel
kneeling side bend
twisting tripod
ground scorpion
shoulder bridge

12.08.09 - Tuesday - Density Cycle - Active Rest

Intu-Flow - 20 minutes

Compensatory - Whole cool down from KB Foundation

12/7/09 - Monday - density Cycle - Dbl Swipes

Intu-Flow

Density Cycle
Dbl Swipes  - 15s - 1x100

Supplement work
MP - 24kgs - 2x10

No Compensation because kerosene heater broke and the garage was freaking cold.

12/6/09 - Sunday - Density Cycle - Hammer Swings

Intu-flow

Hammer swings - 15# - 1x100 - 50CCW, 50CW

No compensation

12/5/09 - Saturday - Density Cycle - Alt Mills

Intu-Flow

Alt mills - 15s- 8x13/13 on the minute - 8:30 - shaved 1 minute off my time

No Compensation

12/4/09 - Friday - Active rest

Intu-Flow

12.3.09 - Thursday - Density Cycle - Dbl Swipes - PR

Intu-Flow

Density Cycle - first time i tried 100 continuous reps
Dbl Swipes - 15s - 1x100 PR - I did it! The most I had ever done in a row before had been 25 reps.... I am happy

Supplement work
CB Front Lever presses - 15# - 2x5/5
CB Side Lever Presses - 15# - 2x5/5
Drumming - 15s - 2x15/15
Prisoner rear leg elevated split squats - 2x10/10

Compensatory
Plow
Neck rolls
sleeping warrior to down dog to up dog
locust
seal walk
kneeling side bend
forward fold
cossack switch

12.2.09 - Felt Tired - Rest day

Intu-Flow and like stretching

12.1.09 - Tuesday - Density Cycle - Hammer Swings

7:00 PM
Intu-Flow

Density Cycle
Hammer Swings - 15# - 8x14 on the minute - 4 sets CW/4 sets CCW

Supplement work
A1. Dbl C&P - 32kgs - 2x5
A2. Alt Bent Rows - 32kgs - 2x5

Good mornings - 48kg - 2x10

Compensatory
Plow
Neck Rolls
Sleeping warrior to Up Dog to Down Dog
kneeling side bend
forward fold

HKC Announcement - Coming to Ohio

http://clevelandkb.blogspot.com/2009/12/hkc-announcement.html

11.30.09 - Monday - Density Cycle - Alt Mills

Intu-Flow

Density Cycle
Alt Mills - 15s - 8x13/13 in 9:30. I just can't seem to get it in 8 minutes

Supplement
A1. dbl c&p - 32kgs - 2x4
A2. Alt bent rows(think pistons) - 32kgs - 2x6/6

prisoner rear leg elevated split squats - 3x5/5

Compensatory
Plow
Neck rolls
sleeping warrior to up dog to down dog
locust
seal walk
kneeling side bend
forward fold

11.29.09 - Sunday - Off

Took the day off

11.28.09 - Saturday - Active Rest

Intu-Flow

11.27.09 - Friday - Density Cycle - Dbl Swipes

Intu-Flow

Density Cycle
Dbl swipes - 15s- 8x14 on the minute

Compensation
plow
neck rolls
sleeping warrior
locust
seal walk

11.26.09 - Thanksgiving - Active Rest

Intu-Flow

11.25.09 - Wednesday - Density Cycle - Alt Mills/Hammer swings

intu-flow

Density Cycle
Alt Mills - 15s - 8x13/13 on the minute - went over by 1:30- This will be my working point

Hammer swings - 8x13 on the minute - 4 CW, 4CCW

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

11.24.09 - off day

I felt exhausted last night and crashed out at 8 pm missing my session. Guess i needed the sleep.

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.

11.14.09 - Saturday - Density Cycle - Active rest

Intu-Flow

11.13.09 - Friday - Density Cycle- Hammer Swings

6:15 pm
Intu-Flow - adv

Density Cycle
Hammer Swings - 10x11 on the minute - 5CW, 5CCW

Compensatory/Prasara
Plow- Getting better and deeper - Not bad for a Fat a$$ like me(even though i have lost ~100 lbs, I'm not satisfied)
Neck rolls
Sleeping warrior to Down dog to Up dog
locust
seal walk
kneeling side bend
ground scorpion
tripod
Forward fold - I love this pose - my spine pops every time.

11.12.09 - Thursday - Off day

I had some school functions to attend last night, so I took the day off.

11.11.09 - Density Cycle - Alt Mills

6:15 Pm
Intu-flow - Adv - Neck(kb Warm-up), 4CBD(intermediate)

Density Cycle
Alt Mills - 15#s- 10x11/11 on the minute - RPT=7 - I had very little time between sets - next turn of 8x12/12 ought to be fun and difficult. I can't wait.

Compensatory/Prasara
Plow
Neck rolls
sleeping warrior to Down dog to up dog
Brettzel
locust
seal walk

I worked on the table again tonight. Much better - a work in progress

11.10.09 - Tuesday - Density Cycle - Double Swipes

After coming home from work, i felt really tired. I was planning on taking the day off, but then @ 9:00 pm, it hit me tht I wanted to do my double swipes. So, I did.

9:00 Pm
Intu-Flow - Adv

Density Cycle
Dbl Swipes- 15#s - 10x11 on the minute
Felt really good. Great hip snap today. I also worked on my grip, loose-tight-loose. No pain in thumbs today

Compensatory/Prasara
Plow
Neck rolls
Sleeping warrior to Down dog
kneeling side bend
Locust
seal walk

Worked on the table - making slow progress

11.9.09 - Density Cycle - Hammer Swings

6:00 Pm
Intu-Flow - adv

Density Cycle
Hammer swings - 10x10 on the minute - 5 CW, 5 CCW

Circuit - 5 rds on the minute
A1. CST Frogger - 3 reps
A2. Jump Lunges -  3/3
A3. CST Swing Split - 3/3

Compensatory/Prasara
Plow
Neck rolls
sleeping warrior to Down dog
Locust
Seal Walk
Rabbit to Camel
Kneeling Side Bend
Ground Scorpion
shoulder Bridge
Up dog

11.8.09 - Sunday - Density Cycle - Active rest

6:00 PM
Intu-Flow - Adv

11.7.09 - Saturday - Density Cycle - Alt Mills

1:30pm - 2:50 Pm
Racked leaves and cut grass

7:00 PM
Intu-Flow - Adv

Density Cycle
Alt Mills - 10x10/10 on the minute

No supplement work

Compensatory stuff
Plow - getting deeper
Neck rolls
sleeping warrior
Down dog
Up dog
Locust
Seal walk
kneeling side bend
forward fold

11.6.09 - Friday - Density Cycle - Double Swipes

6:30 pm
Intu-Flow- Adv except for 4CBD(intermediate) and Hips(kb warm-up)

Density Cycle
Dbl Swipes - 10x10 on the minute - As I add reps, my left thumb joint really starts to hurt, well it cramps up

On Supplement work due to working over tonight

Compensatory stuff
Plow - still along way to go
Neck Rolls
Upward Dog
Down Dog
Sleeping warrior
Seal walk
Locust
Kneeling Side Bend
Forward Fold - 3 differnt hand positions - spine popped all 3 times - Awesome feeling

11.5.09 - Thursday - density Cycle - Active rest

8:00 pm
Intu-Flow - Adv

11.4.09 - Wednesday - Density Cycle - Hammer Swings

6:30 pm
Intu-Flow - combo of adv, intermediate & KB warm -up

Density Cycle
Hammer Swings - 12x9 on the minute - 6 CCW, 6 CW

Supplement work
OA Snatches - 32kg - 3x5/5

Loaded clean - 48kg - 1x5/5, 1x1/1 - fried after first set

Compensatory - later after shower

11.3.09 - Tuesday - Density Cycle - Alt Mills

6:15 pm
Intu-Flow - Advanced - followed the DVD

Density Cycle
Alt Mills - 12x9/9 on the minute

Supplement work
OA swings 24kg - 6x10/10 on the minute

Compensatory work
Plow - getting closer
sleeping warrior to down dog
Locust
seal walk
kneeling side bend
ground scorpion
upward dog