Decided to try to train. My back felt real good. I guess I will find out tomorrow morning.
CTBB Warm Up
Double Swipes - 5x20 - 15s
Mills - 4x20, 2x10 L/R - 15
Hammer Swings - 2x25 CW/CCW - 15
CTBB Cool down
Kenpo with Shane - Covered Delayed Sword/Alternating maces/Sword of Destruction/Deflecting Hammer/Short Form 1. Some kicks/punches. I am trying not to push him real hard as he is only 8. He approached me about doing this so I am taking it slow.
Just Intu-flow and started teaching my youngest American Kenpo Karate. I did something to my back last week, it is better but not good enough to train full out yet. Sitting for 23.5 hrs at work last Wed-Thurs didn't help it much.
Since Tuesday night through this morning, I have been working a production issue at work. I have gotten only 23 hrs sleep all week. So no training except Intu-Flow at work. I hope to pick back up on Monday.
Mod Intensity
Intu-Flow - morning
warm up
Pre-Recruit - 4 rounds
cool down
I took a few days off. starting the last micro cycle over
No Intensity
Intu-Flow
Warm up
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Morning Intu-Flow - me
High Intensity
warm up
Pre-Recruit - 4 rounds - 24kg me/Steven 16kg
Cool down
Both Steven's and my lower back are sore. We think we are going to high in the flying boat. All we did tonight was a long slow Intu-Flow session
Moderate Intensity
warm Up
Pre-Recruit - 4 rounds - me the 24kg, steven 16kg 1-2 round, 20kg 3-4 rounds
Cool Down
High Intensity - My goal on day 28 was to get 10 reps on all exercises on all rounds with the 24kg. With the exception of Flag Stirs(1l+1r=1 rep), I hit 10 reps on the other 7 exercises on all 4 rounds. Maybe I will go for 15 on day 28, I don't know yet.
Warm Up
Pre-Recruit - 4 rounds of 8 exercises 30s/ea - 60s between rounds - 24kg for me, 16kg for Steven
Cool down
Added in the following poses
drill bit
locust
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Moderate intensity
Warm Up
Pre-Recruit - 4 rounds of 8 exercises 30s/ea - 60s rest between rounds me 24kg, Steven 16kg
Cool Down
