Thursday, June 30, 2011

6.30.11 - high intensity

Strain Prevention

Dbl CB swings (low chest level) - 10 lbs - 15 on the minute for 12 minutes - emphasized hip snap

TacFit Warrior - High Day Cool Down

Shoulder was feeling better, but this morning it was catching in places. I didn't want to push it real hard. More R.I.C.E. over the long weekend.

Wednesday, June 29, 2011

6.29.11 - Moderate intensity

TFC Warm Up 1

Dbl Clubbell Cleans - 3x10 - 10lbs clubs
Dbl Clubbell Swings - 3x10 - 10lbs clubs
Alt. Armpit Cast - 3x5/5 - 10lbs clubs
Dbl Side pendulum - 2x5/5 - 10lbs clubs

TFC Cool Down 1

Shoulder is still tender in certain directions.

Tuesday, June 28, 2011

6.28.11 - Low Intensity

Healing Staff

Stress Conversion

Shoulder is better. It still catches in spots. Some light Clubbells tomorrow. they always seem to fix my shoulder.

Monday, June 27, 2011

6.27.11 - No Intensity

Shoulder is better but still sore.
Scheduled day - skipped my last high intensity day

Strain Prevention

Sunday, June 26, 2011

6.26.11 - Unplanned No Intensity Day

Doing the MP with the 32kg yesterday felt light but I guess my tendons weren't ready for it. My bursitis in my right shoulder flared up last night. There is pain in the Delt-Bicep connection. So all I did today was Intu-Flow.


Healing staff - slow and careful - not much strain.


Hopefully it is better tomorrow morning

Saturday, June 25, 2011

6.25.11 - moderate instensity

Healing Staff

A1. OA MP - 32kg 3x5L/R
A2. OA Rows - 48kg 3x5L/R
B. Clean + Shoulder Park Squats - 45lbs CB 3x5L/R

Trinity/Goblet squat - 16kg 5 reps holding bottom position for 20s then 5 curls.

Drill bit
Down dog
Up Dog
sleeping warrior
seated spinal twist

Friday, June 24, 2011

Wednesday, June 22, 2011

6.22.11 - High Intensity

Strain Prevention

OA KB Swings - on the minute for 12 minutes - 10L/R - first 3 minutes 24kg. I wasn't feeling it so I switched to the 16kg to groove technique. I feel like I am starting over again.
240 total reps

Stress Conversion

Tuesday, June 21, 2011

6.21.11 - Moderate Intensity

Healing Staff

A1. Dbl MP - 2x24kg - 3x5
A2. Renegade Rows - 2x24kg - 3x5L/R

B1. One leg stiff leg dead lifts - 2x24kg - 3x5L/R
B2. Front Squats - 2x24kg - 3x5

Drill Bit
Down Dog
Shoulder Bridge
forearm frog
standing back bend

Saturday, June 18, 2011

Ok....early morning sessions next week

The change in working hours has wreaked havoc on my training. Next week, I am going to try and get up 5:00 am and get my session in before work. This really shouldn't be a problem since for most of the last 7 years I have gotten up at 4:45 am for work.
It may take some time to adjust, but I am missing training! But I have a lot of other stuff going on that takes my time when i get home. I am prepping my house to put it ion the market, so I can begin the process of getting back to Louisville. Then I have about 5 more certifications tests that I want to take. I need 3 of them by Sept 16.

Morning training can't be that hard!

6.18.11 - High Intensity - finally

Strain Prevention

OA swings - on the minute for 6 minutes - 24kg - 10l/r

OA snatches - 5x15L/R - 16kg

I have been neglecting my KB ballistics! This was harder than before. Then again its been over a year since I have done any.

Drill bit
down dog
shoulder bridge
forarm frog

Thursday, June 16, 2011

6.15.11 - Mod Intensity

Intu-flow - morning session

Yard work was the workout for the day. Digging up and relocating plants and bushes. Trimming others. About 3hrs worth of work. called it a day after that.

Tuesday, June 14, 2011

6.14.11 - Low Intensity

Strain Prevention - double Helix added

Deep Trinity Squats with 16kg KB - working on prying open hips

Quad Presses w/ Forward ellipses - 2x10 each
Quad Presses w/ Backward ellipses - 2x10 each

Spinal rocks - Basic - 3x10 - last rep on each set was held in pike trying to get plow.

Stress conversion

I broke out the GymBoss today instead of counting reps on Strain and Stress much better.

This last month and a half has been a dozy to my training. Being out of town for 2 weeks, then the transition to the new job. Then I am splitting the remaining time with family, setting up a home lab (have to be up on the latest technology since i work for a value added reseller) and then getting the house ready for sale so I can move back home, Louisville, KY. Training has been taking a back seat. I sure can tell by being stiff, gaining weight and aching in places I shouldn't. I have to be more dedicated or I will be the fat slob I was in 2006 again. Ain't happening........

6.13.11 - No Intensity

Strain Prevention

Healing Staff

Back still bothering me. Not really painful, just aching.

Sunday, June 12, 2011

6.12.11 - Moderate Intensity

Strain Prevention - morning session
Healing Staff

TacGym SNAFU - Delta [4/1X4]
Station 1:- Score 30 HRbpm: 112 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 10 HRbpm: 90 RPT: 8 RPD: 3 RPE: 6 - left upper glute sore when landing. Hurting all day beforehand.
Station 3:- Score 40 HRbpm: 110 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 45 HRbpm: 120 RPT: 8 RPD: 3 RPE: 6
Average HRbpm: 108.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Sent from my iPod

I need to start the Body rolling piece.

Tuesday, June 7, 2011

6.7.11 - high intensity

Basketball with boys

Healing Staff

TacFit Lima - for time

100 Mountain Climbers - 1L+1R = 1 rep
100 Med ball floor slams - 8# med ball
100 clubbell dbl swipes - 2x15#s
finished in 14:55

Sleeping warrior
sleeping warrior
arm threads
down dog
up dog

Monday, June 6, 2011

6.6.11 mod day

Healing staff
Archimedes 1
A1. Dbl mp- 2x24kg - 3x10
A2. Alt rows- 2x24kg - 3x10

Figure 8 shield casts - bruiser

TGU - 5 min

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Sunday, June 5, 2011

Thursday, June 2, 2011

6.2.11 - High Day

Strain Prevention

1/2 Trial by Fire - with my 25# clubbells - Forearm endurance is lacking

Dbl Swipes - 50 reps (2x25)
Alt Mills - 50L/R (5x10/10)
Hammer Swings - 50 reps (25CW & 25CCW)

CTBB Prasara

Wednesday, June 1, 2011

6.1.11 - Mod Day


A1. DBL MP 24Kgs - 3x8
A2. Alt Rows 24Kgs - 3x8

Figure 8 Shield casts - 3x4l/r - Bruiser

Prasara cool down