Friday, September 30, 2011
Thursday, September 29, 2011
Tuesday, September 27, 2011
9.27.11 - High intensity - Day 6
Intu-flow
KB snatches - 10x10R/L - 16kg KB - 7 minutes - shoulder held up fine - conditioning sucks
Prasara
KB snatches - 10x10R/L - 16kg KB - 7 minutes - shoulder held up fine - conditioning sucks
Prasara
Monday, September 26, 2011
9.26.11 - TacFit Mass Assault - Day 5 repeat
Mod intensity
All - Mass Assault warm up - spinal rocks added in
Me -
dbl C&P - 24kgs - 5x5
Bent over rows - 225# - 5x5
dbl Kb front Squats - 24kgs - 3x5
Cb mills - 15# 4x15L/R
Steven & Shane
Bench presses
cb squats
played basket ball
Teasha came out and did some bench presses and the treadmill.
Cool down
The family that trains together stays together :)
All - Mass Assault warm up - spinal rocks added in
Me -
dbl C&P - 24kgs - 5x5
Bent over rows - 225# - 5x5
dbl Kb front Squats - 24kgs - 3x5
Cb mills - 15# 4x15L/R
Steven & Shane
Bench presses
cb squats
played basket ball
Teasha came out and did some bench presses and the treadmill.
Cool down
The family that trains together stays together :)
9.25.11 - removing the stiffness
No workouts Friday and Saturday - my parents were in town
Sunday the boys and I did a full cycle of Intu-Flow along with 4CB, quad presses/forward/backward eclipses, and spinal rocks. We all worked on the full plow also.
Sunday the boys and I did a full cycle of Intu-Flow along with 4CB, quad presses/forward/backward eclipses, and spinal rocks. We all worked on the full plow also.
Sunday, September 25, 2011
9.21.11 - TacFit Mass Assault - Day 5
mod intensity
Mass assault warm up
Mass assault circuit
Mass assault cool down
Mass assault warm up
Mass assault circuit
Mass assault cool down
Wednesday, September 21, 2011
Sunday, September 18, 2011
9.18.11 - TacFit Mass Assault I - Day 2
Hi Intensity - Sore as **** today from last night. Dropped the weight to get more TUT for high intensity
Mass Assault Warm Up - 6 exercises 1 min ea
Mass Assault circuit I - 6 exercises 35s each = 1 Round - 60s between rounds - completed 6 rounds
Mass Assault Cool Down - 6 exercises 1 min ea
Me - 20#
Steven - 10#
Shane 8#
Mass Assault Warm Up - 6 exercises 1 min ea
Mass Assault circuit I - 6 exercises 35s each = 1 Round - 60s between rounds - completed 6 rounds
Mass Assault Cool Down - 6 exercises 1 min ea
Me - 20#
Steven - 10#
Shane 8#
Saturday, September 17, 2011
9.17.11 - TacFit Mass Assualt I - Day 1
Mod Day
Mass Assault Warm up - 6 exercise 1 minute each
Mass Assault Level I circuit - TUT - 6 exercises 35s ea = 1 round. 60 s between rounds, completed 6 rounds
Mass Assault Cool Down - 6 exercises 1 minute each
I used 30# dumbbells
Steven used 20# dumbbells
Having an issue with a trainer on my son's football team. Steven had a concussion, was released by a MD, but the trainer says he is out for the year. This trainer is only CSCS and has no medical training. Steven is able to lift. So I put Mass Assault on his iPod Touch and the trainer said it was a slap in his face that he wanted to do that instead of the trainers stuff. Just wow, you would think this guy is just like coach Sonnon. Except i have never heard of him! In case the trainer wants info on this check out www.rmax.com
Mass Assault Warm up - 6 exercise 1 minute each
Mass Assault Level I circuit - TUT - 6 exercises 35s ea = 1 round. 60 s between rounds, completed 6 rounds
Mass Assault Cool Down - 6 exercises 1 minute each
I used 30# dumbbells
Steven used 20# dumbbells
Having an issue with a trainer on my son's football team. Steven had a concussion, was released by a MD, but the trainer says he is out for the year. This trainer is only CSCS and has no medical training. Steven is able to lift. So I put Mass Assault on his iPod Touch and the trainer said it was a slap in his face that he wanted to do that instead of the trainers stuff. Just wow, you would think this guy is just like coach Sonnon. Except i have never heard of him! In case the trainer wants info on this check out www.rmax.com
9.14.11 - CBHE - Thor - Day 19
Moderate Intensity
Thor Warm Up
Thor Mod circuit - 5 rounds of 5 reps for ea. - 1-2 min between rounds
Arm Cast - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Side Semi - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
honor guard lunges - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Forward pendulum - 1h - 25# clubbell - 5l/5r
Clean & Squat - 2h - Bruiser Clubbell - 45# - 1L/1R = 1 rep
Side Cast - 1h - 25#Clubbell - 5l/5r
Thor cool down
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Monday, September 12, 2011
9.11.11 - CBHE -Thor - Day 16
High Intensity
Thor warm up
KB snatches 5x10L/R - 16kg
CST Golden 3 - 2 10
Thor warm up
KB snatches 5x10L/R - 16kg
CST Golden 3 - 2 10
Saturday, September 10, 2011
9.10.11 - CBHE - Thor - Day 15
Moderate Day - Strength Day
Thor warm up
Thor Circuit - 1 round - i wasn't feeling it
Decided to try out my shoulder with some c & P ladders
C&P ladders - 1,2,3,4,5 L/R
16kg - 1 round
20kg - 1 round
24kg - 1L/R - heaviest i have tried since injuring my shoulder - no pain what so ever. We will see tomorrow
BB Row - 4x5 - 205#
Thor Cool Down
Thor warm up
Thor Circuit - 1 round - i wasn't feeling it
Decided to try out my shoulder with some c & P ladders
C&P ladders - 1,2,3,4,5 L/R
16kg - 1 round
20kg - 1 round
24kg - 1L/R - heaviest i have tried since injuring my shoulder - no pain what so ever. We will see tomorrow
BB Row - 4x5 - 205#
Thor Cool Down
Friday, September 9, 2011
Thursday, September 8, 2011
Tuesday, September 6, 2011
9.6.11 - CBHE - Thor - Day 14
Low Intensity
Spiderman Mobility
Thor Strength Flow x3 - much better flow today
Got my son Shane a new 15# KB today. The 10# is too easy and the 20# is a little too heavy, so this new one should be just right.
Spiderman Mobility
Thor Strength Flow x3 - much better flow today
Got my son Shane a new 15# KB today. The 10# is too easy and the 20# is a little too heavy, so this new one should be just right.
Sunday, September 4, 2011
Saturday, September 3, 2011
9.3.11 - CBHE - Thor - Day 12 - better late than never
Missed the last 2 days working on my home computer lab. Really no excuse, but hey I am human!
High Intensity
Thor Warm up
Thor Hi Circuit - 5 rounds
Head cast - 2h - 25# CB - 5 reps
Clockwork Squat - 2h - 45% CB - 5L/5R
Flag front lunge - 2h - 25# CB - 5L/5R
OA swipe - 1h - 25# CB - 5L/5R
Warrior Squat - 2h - 45% CB - 5L/5R
Shoulder Cast - 1h - 25# CB - 5L/5R
Thor Cool Down
Great session! Had FFDP rocking out the Garage Gym
High Intensity
Thor Warm up
Thor Hi Circuit - 5 rounds
Head cast - 2h - 25# CB - 5 reps
Clockwork Squat - 2h - 45% CB - 5L/5R
Flag front lunge - 2h - 25# CB - 5L/5R
OA swipe - 1h - 25# CB - 5L/5R
Warrior Squat - 2h - 45% CB - 5L/5R
Shoulder Cast - 1h - 25# CB - 5L/5R
Thor Cool Down
Great session! Had FFDP rocking out the Garage Gym
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