10.30.09 - Friday - Density Cycle - Mills

8:30 PM
Intu-Flow - Intermediate lvl mixed with KB warm up

Density Cycle
Alt Mills - 14x8/8 on the minute

Circuit - 7 rounds on the minute - By Head Coach Adam Steer
A1. CST  frogger - 3
A2. Jumping lunges - 3/3
A3. CST swing split 3/3

10.29.09 - Thursday - density cycle - Double swipes

4:30 pm

Intu-Flow - Intermediate/Advanced mix

Density Cycle
Double swipes - 14x8 on the minute

Supplement work
A1. Dbl C&P - 32kgs - 2x5
A1. Dbl Ballistic bent rows - 32kgs - 2x5

Circuit - 2 rounds of the following
B1. Trinity Squat - 10
B2. Quad Hop - 10
B3. Spinal rock - 10

Compensation
Locust
Seal walk
Sleeping warrior/Down Dog

10.28.09 - Wednesday - Density Cycle - Active Rest

5:00 am
Zhan Zhaung - Wu Chi - day 12 of 21 @ 15 minutes
Kick strecthes

5:20 Pm
Intu-Flow

10.27.09 - Tuesday - density Cycle - Hammer Swings

4:50 am
Kick stretches - I am thinking of picking back up my American Kenpo or Krav Maga

4:05 PM
Intu-Flow - Adv./Intermediate levels mixed

Density Cycle
Hammer swings - 16x7 on the minute - 8CCW, 8CW

Supplement work
A1. OAJ - 5/5 40kg
A2. Quad Squat ellipses - 10L/10R
A3. Back fist, reverse punch, hook combo on heavy bag - 5 strong side forward, 5 weak side forward
Repeated 3 times

Compensatory
Plow
Locust
Seal walk
sleeping warrior
down dog
kneeling side bend

10.26.09 - Monday - Day Off

4:55 am
Front/side/back kick stretches from Tom Kurz Stretching Scientifically
Zhan Zhaung - Wu Chi - day 11 of 21 @ 15 minutes
Intu-Flow

10.25.09 - Sunday - Density Cycle - Mills

Intu-flow - Intermediate Lvl

Density Cycle
Alt Mills - 16x7/7 on the minute - my technique is getting better

Hip flexor stretches

Compensatory exercise later

10.24.09 - Saturday - Density Cycle - Double Swipes

8:40 am Zhan Zhaung - Wu Chi - day 10 of 21 @ 15 minutes

Intu-Flow - Intermediate Lvl/some advanced thrown in

Density Cycle
Double swipes - 15#s - 16x7 on the minute

Supplemental work
A1. Dbl MP - 32kgs - 2x4
A2. Dbl Alt bent rows (think pistons) - 2x6

Dbl LCCJ 24kgs - 1x8

Compensatory
Plow - I had trouble today with this
Neck rows
Sleeping Warrior
Down Dog
Locust
Seal Walk
Seated spinal twist
Kneeling side Bend
Ground scorpion
Forward Fold

A great session. I feel incredible!

10.23.09 - Friday - Density Cycle Hammer Swings - Some KBs thrown in

5:00 am Zhan Zhaung - Wu Chi - Day 9 of 21 @ 15 minutes

3:30 Pm
Intu-Flow/KB warm-up Mix

Density Cycle
Hammer Swings - 15# - 18x6 on the minute - 9CCW, 9CW

Kbs
A1. Dbl C&P - 32kgs - 3x5
A2. Dbl Ballistic rows - 32kgs - 3x5

B1. Dbl Snatch - 24kgs - 2x6
B2. Dbl Kickstand Lunge - 32kgs - 2x5/5

Compensatory
Bicycle Plow
Neck rolls
Locust
Seal Walk
Sleeping warrior
Kneeling side bend
Ground scorpion
Tripod
Bretzell

I love the Density cycle, however, it would be better with  heavier clubs. I haven't been feeling a big boost in CNS or testosterone while just using the 15#s. Don't get me wrong, utilizing CST methods, I have increased my KB stuff. I felt real strong today. I feel the problem is that I have completed the entire TBF in 28 minutes with the 15#s. Now I am breaking it down and its not as rough except for Mills. This will probably change when i get under 10 Minutes. I can wait!
The compensatory exercise are really working.

10.22.09 - Thursday - Density Cycle - Active rest

I am stoked today. I received a promotion at work, so I switched sessions to day with tomorrow's session. When the pay portion takes affect, I will be getting my 25# CBs sooner than I thought as a reward to myself. I will be ordering the on 11/15, unless something comes up between now and then.

Intu-Flow - Intermediate/advanced mixed

Wii Fit Plus - Yoga and other games with family.

10.21.09 - Wednesday - Density Cycle - Mills

5:00 am - Zhan Zhaung - Wu Chi - day 8 of 21 @ 15 Minutes

7:00 PM
Intu-Flow - Intermediate w/some advanced thrown in

Density Cycle
Alt Mills - 18x6/6 - on minute for 18 minutes - 15#s - I actually did 2 extra minutes - i wasn't paying attention

Locust
Seal walk
Down Dog

I bought Wii Fit Plus last night to get my kids moving. I tried the Yoga. Not Prasara, but it works until i can get the Prasara book and dvd set

10.20.09 - Tuesday - Density Cycle - Double swipes

Intu-Flow - Intermediate Lvl

Density Cycle
double swipes - 15#s - 18x6 on the minute for 18 minutes

Then i tried for 5 minutes the following Adam Steer - Bodyweight for fatloss workout
On the minute
3x CST frogger
3x Lunge Jump
3x CST swing split

I will do this for my active rest day for 20 minutes

Here is the link.. Check it out..http://www.bettersbetter.com/2009/10/bodyweight-workout-for-fat-loss.html

10.19.09 - Monday - Density Cycle - Active Rest

5:00 am Zhan Zhaung


3:35 PM
Intu-Flow - Intermediate Level with some Advanced thrown in

Flowfit - Level 2/3 - 7 rounds in 14 minutes - 2 exercises caused the slow down.
Trinity Squat - RPT - 7
Quad Hop - RPT - 7 - Level 3
Leg Swoop - RPT - 7
Twist - RPT - 7 - Level 3
Revolving Tripod - RPT 5 - level 2
Up dog - RPT - 6
Spinal rock - RPT - 5 - Used 20kg to get back up - my gut is in the way.

Snatches - 24kg
3x10/10

Plow
locust
bretzell
tripod
worked on the table. i am getting closer.

10.18.09 - Sunday - Density Cycle - Hammer Swings

Intu-Flow- Intermediate lvl with some Advanced thrown in

Density Cycle
Hammer Swings - 20x5 on the minute for 20 minutes - 10 sets CCW, 10 Sets CW

Compensatory exercises
Really focus on the Plow, locust, and shoulder bridge

The density cycle is fun. stepping up to 18x6 on all 3 TBF exercises. I can't wit until I get my 25# CBs. The density cycle will be fun with them.

Giving up heavy pressing is hard. I really want to bust out the 40kg, but i need to focus more on movement and mobility before going over the 32kg again.

10.17.09 - Saturday - Density Cycle - Alt Mills today

Intu-Flow - Adv Lvl - Working on these

Density Cycle
Alt Mills - 20x5/5 on the minute for 20 minutes - 15#s

Drumming - 3x10/10 - 15#s

Compensatory
Bicycle Plow
Locust
Elbow Lever - Tried this - bad
Seal walk
kneeling Side bend
Tripod

I will start Zhan Zhaung back up on Monday.

10.16.09 - Friday - Started my CB Density Cycle today

Intu-Flow  - Advanced Level

Dbl Swipes - 15#s
20x5 on the minute for 20 minutes

A1. slow and controlled Sit-ups 2x6
A1. Dbl OH walks - 24kgs - 2x80 ft

I will do Zhan Zhaung and Compensatory exercises later

10.15.09 - day 28 of 4x7

AM
Zhan Zhaung - Wu Chi - day 6 of 15 4x7


No Intensity Day

Intu-Flow - Intermediate Level

10.12.09 - Monday Day 27 of 4x7

AM

Zhan Zhaung - Wu Chi - day 6 of 21 @ 15 minutes

Intu-Flow - Intermediate lvl

PM

Didn't get to do anything worked 30 straight hours

10.11.09 - Sunday Travel Day

Off

10.10.09 - Saturady - Day 26 of 4x7

Zhan Zhaung - Wu Chi - Day 5 of 21 @ 15 minutes

Intu-Flow - Intermediate

No Intensity -

Compensatory Exercises - Whole DVD from KB Foundation

10.9.09 - Friday - Day 25 of 4x7

AM

Zhan Zhaung - Wu Chi - Day 4 of 21 @ 15 minutes

PM
Intu-Flow - Intermediate lvl

heavy Day
KB circuit - all exercises 8 reps, no rest between exercises, 1 min between rounds - 3 rounds
1a. Dbl MP - 24kgs
1b. Dbl Bent rows - 24kgs
1c. Dbl swings - 24kgs
1d. Dbl fsq - 24kgs

Nice session

worked on Deck squats - with 20kg, they are easy. Tried 20# Kb and 10# Medicine ball, no luck. During my Density cycle coming up, i will add in spinal rocks and deck squats at the end.

Compensatory later this evening

10.8.09 - Thursday - Day 24 of 4x7

AM
Zhan Zhaung - Wu Chi - Day 3 of 21@ 15 minutes

PM
Intu-Flow - Intermediate Lvl

Light Day
FlowFit - Level 2/3 - 15 minutes


Compensatory
Bicycle plow
Neck Rolls
Locust
Seal walk
Sleeping Warrior/Down dog
Kneeling Side bend

10.7.09 - Wednesday - Day 23 of 4x7

AM
Zhan Zhaung - Wu Chi - day 2 of  21@15 minutes

No Intensity

Intu-Flow - Intermediate lvl

Compensatory

UP/Down dog
Neck Tripod Roll
Bicycle Plow
Locust
Seal Walk
Kneeling Side Bend

10.6.09 - Tuesday - Day 22 of 4x7

AM
Zhan Zhaung - Wu Chi - Day 1 of 21@ 15 Minutes

Team picnic today. played football for 2.5 hrs

Intu-Flow - Intermediate lvl

Metcon Day

TBF - 26:47 - Getting better
Dbl Swipes 130 reps - These really bothered my thumbs today RPT 7
Alt Mills 130/130 - RPT 5 on left, RPT 6 on Right - Need to find my groove on these
Hammer swings - 65CW, 65CCW - RPT 6


Compensatory - I am feeling some soreness in Thoracic region, but I feel looser at the same time. I guess I am regaining some mobility
UP/Down dog
Locust
Seal walk
Bretzel
Shoulder Bridge
 

10.5.09 - Monday - Day 21 of 4x7

AM.
Zhan Zhaung - Wu Chi - Day 21 of 21@10 minutes

PM

Intu-Flow - Intermediate Lvl

Heavy day
Dbl C&J - 24kgs
4x8

Goblet squats - 32kg - Each set held each rep pushing out knees 10sec, then did  curls
3x3

Dbl Swings - 24kgs
4x8

OA rows - 40kg
3x5/5

Compensation -
Spinal rocks with bicycle plow
Up/Downward dog
Locust
seal walk
ground scorpion
Bretzel
Kneel side bend
shoulder bridge

10.4.09 - Sunday - Day 20 of 4x7

Zhan Zhaung - Wu Chi - Day 20 of 21@10 minutes

Intu-Flow - Intermediate level

Light day

Worked on Trinity squats(keeping my feet straight) and quad squats(eclipses). about 15 minutes

10.3.09 - Saturday - Day 19 of 4x7

AM
Wu Chi - Day 19 of 21@10 minutes

Intu-Flow - Intermediate Lvl

Medium/Metcon day
Completed 10 rounds of the following in 15 minutes. used 15#s
Dbl Swipes 5
Alt Mills 5/5
Hammer swings 5/5

Compensatory

Bretzel - twice both side
Ground scorpion
Locust - Left elbow popped big time on this and my shoulder stpped hurting as much
Seal Walk
Down Dog
kneeling side bend

10/2/09 - Friday - Day 18 of 4x7

Wu Chi - Day 18 of 21@ 10 Minutes


Intu-Flow - Intermediate lvl

No Intensity day

Going skating with family. i hope i don't break anything

Density Cycle up next

After I complete my current 4x7 program I will be implementing a density cycle as described here by Coach Sonnon, http://www.rmaxinternational.com/flowcoach/?p=625 .

I will start this with my homemade 15# CBs. Then once I get my 25s for Christmas, I will redo it.

I will do Intu-Flow & compensatory exercises every day, FlowFit I on the 4th day of the cycle as active recovery.

I will let you know how it goes.

10/1/09 - Thursday - Day 17 of 4x7

Intu-Flow - Intermediate lvl

Strength day
c&p - 24kg - 2x1,2,3,4,5 L/R

Front Lever press - 15# - 2x5/5
Side Lever press - 15# - 2x5/5

Shoulder dislocates with purple Jump Stretch - 3x2 reps

Scapula pull - purple Jump Stretch - 3x5

I integrated the dislocates between ladder sets. Shoulder was tempermental until third set of dislocates. No pain or discomfort while doing CB work. I am thinking of getting BER to help recuperate the shoulder and lay off all CB and KB work.