Saturday, October 29, 2011

10.29.11 - Heavy

Intu-flow

Alt Ladders - 5x1,2,3,4,5 L/R
C&P - 24kg
KB row - 40kg

I am spent. Right shoulder feels fine. Going to try the 32kg on Monday.

Prasara

Friday, October 28, 2011

10.26.11 - Medium

Intu-Flow

Alt Ladders 4x1,2,3,4,5 L/R
C&P - 24kg
Rows - 40kg

Prasara

Tuesday, October 25, 2011

10.24.11 - Light Grinds

Intu-Flow

Alt Ladders - 3x1,2,3,4,5 L/R
C&P - 24kg
OA KB Rows - 40kg

Goblet Squats - 20kg - 3x5

SLDL - 3x5L/R 20kg

Prasara

Saturday, October 22, 2011

Thursday, October 20, 2011

10.19.11 - Medium

Intu-Flow

Alt Ladders - 4x1,2,3,4
C&P - 24kg - L/R
dbl Kb Rows - 32kgs

dbl fsq - 24kgs - 3x5
2h swings 3x10 - 32kg, 40kg, 48kg  one set each weight

Russian twists

Prasara

Monday, October 17, 2011

10.17.11 - Light

Intu-Flow

Alt Ladders - 3x1,2,3,4
C&P - 24kg - L/R
Dbl KB rows - 32kgs

Kickstand Lunges - 24kgs - 3x5L/R

Swings - 24kg - 3x10L/R

Roman Chair Sit-ups - 2x15

Prasara

10.15.11 - Heavy

Intu-Flow

Alt Ladders - 5x1,2,3
C&P- 24kg - L/R
Dbl KB Rows - 32kgs

Prasara

Wednesday, October 12, 2011

10.12.11 - Medium day

Intu-Flow

Alternating Ladders 4x1,2,3 L/R - 1 c&p alt w/ 1 dbl row

C&P - 24kg
Dbl KB rows - 32kgs

Dbl FSQ - 32kgs - 3x3 - Had to clean outside knees - need to get back into swings

SLDL - 24kg 3x5L/R

Slow and controlled sit-ups 2x5

Hitting the 5 pillars per Mahler - glad to be doing KBs again.

10.11.11 - recovery

Deep Intu-Flow session

Cricket beginner Flow x2

Thor Strength Flow x2

Monday, October 10, 2011

10/10/11 - Light Day

Intu-Flow

C&P Ladders - 3x1,2,3 L/R 24kg
DBL Bent Row Ladders - 3x1,2,3 - 32kgs

C&FSQ - 3x5 - 24kgs

Roman chair sit-ups - 2x10

Prasara

Wednesday, October 5, 2011

10.5.11 - Ladders

Intu-Flow

c&p ladders - 24kg 3x1,2,3,4,5L/R - total 45L/R reps - next week 5 complete ladders

In between the ladders
Alt kb rows - 32kgs

Roman chair sit-ups 2x10 - Abs are weak.

Prasara

Tuesday, October 4, 2011

10.4.11 - Active Rest

Active Rest
Intu-Flow

 Dbl arm Cast - 25# 5x5
Mills - 25# - 5x5L/R - first day using the 25 for this on rt shoulder. went great
Iron Cross - 15s - 5x5

Prasara

10.3.11 - KB 5x5

Strength Day
Intu-Flow

A1. DBL MP - 24kgs 5x5
A2. Alt kb rows - 24kgs - 5x5

B1. OA snatches - 24kg 5x5L/R - First time trying on shoulder - went just fine

C1. Windmills 16kg - 5x5L/R - 1st set tender on rt. shoulder. but fine afterwards

Prasara

Saturday, October 1, 2011

Intu-Flow and a change

Starting Monday, I am going back to a M-W-F KB 5x5 routine along with T-TH as active rest. IF and Prasara everyday.

I want to thoroughly test out the shoulder with the 24s before going back to the 32s.

So today and tomorrow is just IF and some Prasara