11.30.11 - Medium Grinds #fitness #ROP #KB #CST #RKC

Intu-Flow

C&P Ladders - 4x1,2,3,4 L/R - 32kg
Dbl KB Rows - 4x1,2,3,4 - 2x32kg - You go, I go fashion with Steven.

Dbl KB Squats - 3x5 - 2x24kg - I can't get the 32s anymore .... A shame. I will soon
Dbl KB Swings - 3x5 - 2x24kg - these sucked

Prasara

11.29.11 - Active Rest

Intu-Flow

1x25/25 Snatches - 16kg

Hero Flow x3

11-28-11 - Grinds - Light #fitness #KB #CST #RKC

Back from a week vacation back home in KY. I didn't do much of exercising while there.

Back to Grinds today

Intu-Flow

C&P Ladders - 32kg - 3x1,2,3,4 L/R
Row Ladders - 48kg - 3x1,2,3,4 L/R

Prasara

Seated Twist L/R
Down Dog
Up Dog
Drill bit/Seal
Threading Arm L/R
Table

11/18/11 - Heavy #kbs #fitness #RKC #CST

Intu -Flow

C&P ladders - 5x1,2,3 - 32kg L/R

Row ladders - 5x1,2,3 - 48kg L/R

Prasara




- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

11/17/11 FlowFit

Intu-Flow

FlowFit level 2/3 - 5 rounds. I haven't done this in awhile so threw it in as active recovery


- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

11.16.11 - Medium

Intu-Flow Spinal Rocks C&P Ladders - 4x1,2,3 L/R - 32kg Row Ladders - 4x1,2,3 L/R - 48kg KB good mornings - 4x5 - 48kg Roman Chair Sit-ups - 2x 20 Prasara

11.14.11 - Light

Intu-Flow

C&P - 32kg - 3x1,2,3

Rows - 48kg - 3x1,2,3

Swings - 2h - 32kg - 4x15 - cardio sucks

Prasara - Hero Flow

11-13-11 - TacGym

Healing Staff TacGym - Snafu - Delta Archimedes

11.12.11 - heavy

Intu-flow C&P- 32kg- 5x1,2 L/R Rows - 48kg- 5x1,2 L/R bw squats/stretches Prasara

11.9.11 - Medium

Intu-Flow

C&P - 4x1,2 L/R - 32kg
Rows - 4x1,2 L/R - 48kg

Assisted Pistols - 3x3 L/R

Snatches - 24kg
3x10 L/R
1x15 L/R
1x5 L/R

Prasara

11.8.11 - TacGym

Healing Staff

TacGym Snafu - Delta - 4 exercises 4 min ea - 1 min between exercises

Archimedes

11.7.11 - light

Intu-Flow

Alt Ladders
C&P - 32kg 3x1,2 L/R
Row - 48kg 3x1,2 L/R

Assisted pistol - 3x3 L/R
good mornings - 48kg - 3x3

Prasara

11.5.11 - TacGym

Healing Staff

Snafu

Archimedes

11.4.11 - Heavy

Intu-Flow

Alt Ladders (every rung) 5x1 L/R
C&P - 32kg
Rows - 48kg

B1. Trinity Squats 3x5
B2. Good Morning - 32kg

Cricket beginner Flow
Hero Strength Flow

Ankle felt better today. Hopefully Monday back to weighted squats.

11.2.11 - Moderate

Intu-Flow

C&P - 32kg - 4x1L/R
KB Row - 48kg - 4x1L/R

Ankle is still sore, nothing else.

Prasara

11.1.11 - Light

Intu-Flow

C&P 3x1 L/R - 32kg - this was huge on right side. No pain or discomfort. This was the KB that hurt my shoulder in June. Starting at 1 rep for the first week. Then on to 2,3,4,5 in the next weeks. trying to build up to get back to the 40kg.

KB row - 3x1 l/r - 48kg

Ladders start next week.

Missed yesterday due to Halloween and waking up with s swollen ankle.

Prasara