Friday, September 30, 2011

Just Pre-Ordered Ori Hofmekler's New Book

Thursday, September 29, 2011

9.29.11 - Low Intensity

Intu-Flow

Prasara

9.28.11 - No Intensity - day 7

Intu-Flow


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

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 :)

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, 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#

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



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

Monday, September 12, 2011

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

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.

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