Friday, July 31, 2009

7.31.09- Friday

KB Burpees with push up and C&P - 24kgs
5x6

Burpees - with push up and jump
3x10

Tactical frog

I am thinking of getting YRG fitness based off some reviews from IronGarmx. However i may just stick with FlowFit. Still deciding.


Thursday, July 30, 2009

7.30.09 - Thursday

A short one today my oldest son Steven's B-Day.

Chi Kung for 20 minutes. This is from an old VHS from none other than David Carradine. I think I got this from Publishers Clearing House in 1995/6. I forgot I had this. It was a nice session.



7.29.09 - Wednesday

Intu-Flow

A1. Dbl C&P - 24s- 3x6
A2. Alt RR - 24s- 3x6

B1. Dbl Snatches - 24s- 3x6
B2. Dbl FSQ - 24s- 3x6

C1. Windmills - 20kg- 2x5/5
C2. Ab roll out - 2x5

RIS
Inversion table

Wednesday, July 29, 2009

7.28.09 - Tuesday

R-Phase

Kick Stretches

American Kenpo Yellow Material
All 10 times each for all techniques, kicks, strikes, and stances.
Blocking set #1 & Short Form 1 both sides.

Stretching

Monday, July 27, 2009

7.27.09 - Monday

A1. Dbl C&P - 3x6
A2. Alt renegade Rows - 3x6
B1. Dbl C&FSQ - 3x6

All done with the 24s. I starting back light - This was actually easy. 30s rest between sets

Tactical frog and some RIS afterwards.
I am adding Kenpo back into the mix so that is up tomorrow.

Tuesday - Sunday

Vacation - No training

Tuesday, July 21, 2009

Monday, July 20, 2009

This weekend

Friday - Scheduled off day

Saturday - Wife and kids came back from a vacation in Louisville. We went to see the new Harry Potter. No training

Sunday - Tried to train. Both my shoulders were hurting after just doing the first rung. i stopped. i may need a back off week. I did do R Phase though.


Wednesday, July 15, 2009

7.14.09 - Tuesday - Variety day

R Phase

2H swings - giant set
2x48kgx15,40kgx15,32kgx15,24kgx15,20kgx15

Snatches -24kg - i quit these because i almost ripped off 2 callouses
3x10/10

Cut grass

Used inversion table for 3 minutes

filed my callouses after shower. I will have to be careful the rest of the week, the middle 2 on left hand have some meat showing at the bottom.

Overall a quick and great session.


Monday, July 13, 2009

7.13.09 - Monday -ROP light day

R Phase

C&P/Inverted Row ladder - 40kg
5x1,2 L/R

DBL High Pulls - 32kgs
4x5

Oa Swings - 40kg
2x10/10

2A swings - one giant set
48kgx20, 40kgx15, 32kgx15, 24kgx15, 20kgx15

I have been neglecting swings so i will be adding more in. These felt go, but my conditioning sucks.

Walked to the bank

Used inversion table for 2 minutes.






Saturday, July 11, 2009

7.11.09 - ROP Heavy Day - PR on Left

Put together an inversion table for my wife. I used it twice for a couple of minutes each before session.

R Phase

C&P/Inverted Row Ladders - 40kg
1x1,2,3,4  L/R - This was the first time I have hit 4 in a row on left
4x1,2,3

This took longer expected. I will work on consolidating my time.

Strecthing and more inversion table tonight.

Friday, July 10, 2009

7/10/09 - off day

I took everything i had not to train today. I have my heavy ROP day tomorrow, so i thought I'd rest up.
Next week hopefully I will get back to normal at work and have time for all variety days.
After C&P, I am going to hit swings hard.


Thursday, July 9, 2009

7.9.09 - Variety day

R Phase

MVO2 - 30 rounds :15 :15 x7 reps - 20kg - 210 reps in 15 minutes - I am up 8 rounds from when i did this 2 weeks ago. An improvement.




Wednesday, July 8, 2009

My B-Day sessions

My wife has something planned so I am complete my ROP Medium day at work through GTG on the hour

6:00 am
A1. C&P ladder 1x1,2 L/R -40kg
A2. OA Bent Row 1x5/5 - 40kg

7:00 am
A1. C&P ladder 1x1,2 L/R -40kg
A2. OA Bent Row 1x5/5 - 40kg


8:00 am
A1. C&P ladder 1x1,2 L/R -40kg - didn't rest between rungs
A2. OA Bent Row 1x5/5 - 40kg


9:00 am
A1. C&P ladder 1x1,2 L/R -40kg - didn't rest between rungs
A2. OA Bent Row 1x5/5 - 40kg


10:42 am
A1. C&P ladder 1x1,2 L/R -40kg - didn't rest between rungs
A2. OA Bent Row 1x5/5 - 40kg













Tuesday

JM only


Tuesday, July 7, 2009

another 12hr shift and some presses

I still feel exhausted from the around the clock working. Trained anyway and felt energetic afterward.  Here it is

R Phase

A1. c&p 5x1/1 - 40kg
A2. Inverted Rows 5x5

DBL High Pulls - 32kgs
1x5



Sunday, July 5, 2009

Off Yesterday, some dbl lccj today

So I missed everything on ROP this week except Monday's light day. I slept 14 hours yesterdy and still felt exhausted.

I had to work today for 4 hrs. Then I did the following

R Phase

DBL LCCJ 32kgs ladders - RTK style
3x2,4,6

Then i cut grass.

I am taking my KB with me to work tomorrow. I have to work a 12 hr shift. Just in case it goes longer.


Friday, July 3, 2009

This has been WTF week

At 2:00 pm on Tuesday, our Citrix farm started having issues. i got home 5:30-6pm. i had to work on our bathroom floor, so i missed my variety day. I got up as usual at 4:00 am on Wednesday. The issue returned and i got sent home at 10:15 am on Thursday. That was a nice 31 hr day after traveling home. So no workout either day. i was looking fo a day of rest but got called bck in today from 6:30 am to 4:45 pm, i am glad that today is an off day. Work is covered until my next shift on Monday. I really hope I rest well so I can train tomorrow. A WTF week in the life of an IT guy. For any of you IT KBers out there, have you ever seen a Citrix/Terminal server have an exception that closes both port 3389 and 1494 and disconnects all users? We have every vendor under the sun helping with no light at the end of the tunnel.

I am sleepy. Night

Oh, I did do Intu-Flow all days during my conference call bio breaks.