Tuesday, May 31, 2011

5.31.11 - Low Intensity

Strain Prevention

Cricket Beginner Flow x2

Extended table
sleeping warrior
arm thread
table wedge

5.30.11 - No Day

Intu-flow

stretches

Saturday, May 21, 2011

Tactical Gymnastics

Get yours here.

TacGym

Changes

Ok, I switched jobs and it has kind of rocked my training world.

Old - work 5:30am-3pm. eat - train between 6-10 pm - 9 miles from office

New - work 8am - 5pm - training sporadic. 76 miles from office

I am thinking of getting up at my old time, 4:30 am, so i can train after a cup of coffee, then get ready for work.  Or hitting it right after work and delaying my Warrior Diet feeding period.

I will decide next Saturday when i return from a conference

5.20.11 - Intu-Flow and TacGym

Strain Prevention

I also read some of the manual for TacGym. I watched some of the videos. I really want to incorporate these now but will have to wait until next week.

5.19.11 - Intu-Flow

Strain Prevention

Wednesday, May 18, 2011

5.18.11 - High Day - Kajukenbo & American Kenpo

Strain Prevention in the morning.

Went with Shane to his Kajukenbo class. He was having trouble with his forward and backward shoulder rolls. So I went and bought some mats so we could practice.

I also showed him and Steven the kick stretches from Tom Kurz. Told them to do them before school everyday.

After watching Shane, I have been bit by the MA bug again. I have a decision to make though. Although i am a 3rd Brown in AM. Kenpo, I am so rusty that i have to start from the beginning again. Now Shane's instructor is take June through Aug off, so i will be buying him Kajukenbo videos. So do i continue with AM Kenpo, I have all the materials to 4th black, or jump into something new and do it with him.

BTW, what is the deal with kids not being able to learn from their Dad. I started Steven at around 4 and he kept at it until 6 then I didn't know what i was doing. Shane is the same way.

My Training today

Rolls
Kick stretches
back fists
front blast
rear thrust

Yellow belt techniques 5x each

Citrix Synergy

As most know, I do IT for a living. I made a switch in jobs this week and my company is have a gathering in Frisco if you happen to be @ Citrix Synergy next week. If you are there, visit  http://tinyurl.com/3uslxqq, and join us. Please use me as your rep

Saturday, May 14, 2011

5.12.11 - TFW - Pre-Recuit - C7D4

Strain Prevention

I was on site for 12 hrs this day. In the middle I practiced some forms and sets from AM. Kenpo and went through a bunch of techniques. I am planning on integrating more into my training.

5.11.11 - TFW - Pre-Recuit - C7D3

Strain Prevention

Some Push ups and leg swoops . I worked 15 hrs at Sungard recovery site

5.10.11 - Flying into NJ - TFW - Pre-Recruit - C7D2

Strain Prevention/stress conversion

Sunday, May 8, 2011

5.8.11 - TFW - Pre-Recruit - C6D4

High Intensity - A little different today - Family joined the YMCA. So I took Steven to Deadlift and press

Quick warm up

Barbell Military presses - 3x5 - teaching Steven how - Shoulder pack, different breathing, bracing
Deadlifts - 3x5 - same as above - first set he tried to use back. Once I explained the difference with using his legs. Easy

Probably squats tomorrow as my youngest Shane starts Kajukenbo.  I think he will like it. I just wish he would let me teach him American Kenpo, but you know I am dad, so I don't know anything.

Strain Prevention later. It felt good to lift some heavy shit.

Friday, May 6, 2011

5.6.11 - TFW - Pre-Recruit - C6D3

Moderate Intensity

Warm Up

Exercise 1: 7,7,7,7,7,7,7,7 [7]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6

Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6

Exercise 3: 8,8,8,8,8,8,8,8 [8]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6

Exercise 4: 2,2,2,2,2,1,1,1 [1]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6

Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6

Exercise 6: 4,4,4,4,4,4,4,4 [4]
HRbpm: 90 RPT: 8 RPD: 3 RPE: 6

TACFIT SCORE: 26
Average HRbpm: 98.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Sent from my iPod

Cool Down

Tuesday, May 3, 2011

5.3.11 - TFW - Pre-Recruit - C5D4

High Intensity

Warm Up

TACFIT SESSION REPORT [20/10X8+60]

Exercise 1: 10,10,10,9,9,9,10,10 [9]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6

Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 6

Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 130 RPT: 8 RPD: 3 RPE: 6

Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 140 RPT: 8 RPD: 3 RPE: 6

Exercise 5: 4,4,3,3,4,3,3,3 [3]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6

Exercise 6: 6,6,6,6,6,6,6,6 [6]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 6

TACFIT SCORE: 37
Average HRbpm: 131.67
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Sent from my iPod

Cool Down

Monday, May 2, 2011

5.2.11 - TFW - Pre-Recruit - C5D3

Mod Intensity

Intu-flow

TacFit Golf

Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 6

Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 8

Exercise 3: 6,6,6,6,6,6,6,6 [6]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 7

Exercise 4: 6,6,6,6,6,6,6,6 [6]
HRbpm: 85 RPT: 8 RPD: 3 RPE: 7

Misc Poses