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

11.2.09 - Monday - Density Cycle - Double Swipes

5:30 PM
Intu-Flow - Intermedite/Advanced mixed

Density Cycle
Dbl Swipes - 15#s - 12x9 on the minute

Supplemental work
A1. Dbl MP - 32kgs - 3x5
A2. RR - 32kgs - 3x5/5
B1. Dbl Snatches - 24kgs - 2x5
B2. Dbl FSQ - 24kgs - 2x6

Compensatory work
Plow - x2
Neck rolls
Locust
Seal walk
Sleeping warrior to Down dog
kneeling side bend
seated spinal twist
tripod
forward fold - x3 - each time i went deeper with my hands, my mid spine popped - felt awsome

11.1.09 - Sunday - Density Cycle - Active Rest

Intu-Flow

I didn't do much else. Family time.

10.31.09 Saturday - Density Cycle - Hammer swings

9:00 PM
Intu-Flow

Density Cycle
Hammer Swings - 14x8 on the minute - 7 CCW, 7 CW

Hip Flexor stretches