2.26.12 - Day 8 - High Intensity

Intu-Flow

KB Snatches - 16kg - 1x30/30, 8x15/15 - 300 total reps - 12:00 minutes

Prasara - individual poses

Worked on Hero flow again

2.25.12 - Day 7 - Moderate Intensity

Intu-Flow

1h KB C&p - 32kg - 5x3 L/R

CB Shield Casts - 45# - 1L/1R = 1 - 4x10 - switched grips every set

Figure - 8 Shield Cast - 45# - 1L/1R = 1 - 4x5

Meternome - 45# - 1L/1R = 1 - 2x5

spinal rocks - 2x10

 

Prasara

2.24.12 - day 6 - low intensity

Intu-Flow

Hero Parsara Flow from CBHE

2.22.12 - Day 5 - No Intensity

Intu-Flow

Worked with Shane on his TKD with some kicks on shield and heavy bag. 

2.21.12 Day 4 - High Intensity

Intu-Flow

 

Trial by Fire (TBF) - 18:30 - Listened to the TacFit album and used the TacFit timer for the session

double swipes -  2x15lbs - 100 reps - not continuous - hands gave out - 30,20, 20, 15, 15

Mills - 15lbs - 100 reps L/R - each side 10,20,20,20,20,10

Hammer Swings - 15lbs - 50CW/50CCW - continous

Not bad work for 18:30. I want it sub 15 mins

 

Prasara

 

 

 

2/20/12 -Day 3 - Moderate Intensity

Intu-Flow

A1. Alt. MP -24kgs - 5x5L/R
A2. Barbell bent rows -225 lbs 5x5

B1. Barbell cleans from the floor - 135lbs - 5x5
B2. Dbl kb front squats - 24 kegs - 5x5

C1. Farmer's walk - 32kgs - 2x100ft

Prasara

Feels great to be out in the garage again. The cold air and a great sweat. The man cave. High intensity tomorrow. I have an idea what I will be doing tomorrow, but that all depends on if I am sore tomorrow.


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2/19/12 Day 2 - Low Intensity

Intu-Flow

Atlas Prasara Yoga Flow

CTBB Prasara Yoga Flow


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2/18/12 Day 1 - No Intensity

Intu-flow


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2/17/12 Roadwork

Off work today, so decided to move most everything back out to the garage. Carrying all eight KBs up the stairs was a nice workout in it's self. I love farmer's walks.

Roadwork
1/4 mile
1h swing 24kg 10/10
1/4 mile
C&P 24kg 10/10
1/4 mile
Forward ellipses 10
1/4 mile
Swings - same as above
1/4 mile
Forward ellipses 10

That was it today. Endurance sucks. It feels great to be back in the garage. Now just to make my sessions more consistent!



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Location:Queens Park Ave,Mayfield Heights,United States

2/15/12 #KBs

Intu-Flow

2h - swings 32kg - one the minute for twelve minutes - 240 reps

TGUs - 16kg -alt sides for five minutes

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

2/14/12 #Kenpo & #TKD

Stretching

Yellow belt - 10 techniques x2

Orange belt - 24 techniques x2

Short form 1 both sides x2

Long form 1 x4

Worked on drag step and crossovers maneuvers, rear and lead roundhouse with Shane.

Not a lot of time today, poor time management on my part. Need to be spending at least 1.5 hours 3x/week on Kenpo. Then to balance this with CST/TacFit, work and family time. It might be time to start getting back up at 4:30 am

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Location:Queens Park Ave,Mayfield Heights,United States

2.13.12 - #TacFit #KOC Level 2

Intu-Flow

 

TACFIT SESSION REPORT [90/30X2]5

Round  1:
Exercise  1 - 20  HRbpm: 131   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  2 - 20  HRbpm: 120   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  3 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  4 - 20  HRbpm: 141   RPT: 8  RPD: 3  RPE:  6[20]
Exercise  5 - 34  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6[34]
 

Round 2:

Exercise  1 - 30  HRbpm: 160   RPT: 8  RPD: 3  RPE:  6

Exercise  2 - 24  HRbpm: 120   RPT: 8  RPD: 3  RPE:  6

Exercise  3 - 25  HRbpm: 160   RPT: 8  RPD: 3  RPE:  6

Exercise  4 - 34  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6
Exercise  5 - 36  HRbpm: 140   RPT: 8  RPD: 3  RPE:  6
[34]

TACFIT SCORE: 114
Average HRbpm: 136.20
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Prasara

2.10.12 - #Kenpo & #TKD #AKLA #ATA

Intu-Flow

Worked with Shane on his TKD kicks on heavy bag and using our new sheild and target.

 

Kenpo Kicks - all kicks 10/10 unless noted other wise - all on heavy bag

Lead leg front snap kick

rear leg snap kick

Wheel Kick

Drag Step Side thrust

Drag step roundhouse

spinning back kick

Inward crescent

outward crescent

lead leg side snap

combo rear leg front/back/side/wheel 5/5 (total 20 kicks each leg)

Total 110/110. 

Felt like my abductors were going to rip.

Finished with some pull-drag wheel & side kicks - I didn't count these

Health for Life Ab routine - this is old school - I am surprised I remembered it. I miss their products.

2.8.12 - #TacFit - King of Clubs Lvl 2

Intu-Flow

 

TACFIT SESSION REPORT [90/30X2]5

Round 1: 
Exercise 1 - 20  HRbpm: 115   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 2 - 25  HRbpm: 126   RPT: 8  RPD: 3  RPE:  6
Exercise 3 - 20  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6
Exercise 4 - 20  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6
Exercise 5 - 40  HRbpm: 142   RPT: 8  RPD: 3  RPE:  6

 Round 2:
Exercise 1 - 22  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6
Exercise 2 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 3 - 20  HRbpm: 140   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 4 - 20  HRbpm: 130   RPT: 8  RPD: 3  RPE:  6 [20]
Exercise 5 - 30  HRbpm: 151   RPT: 8  RPD: 3  RPE:  6 [30]

TACFIT SCORE: 110

Average HRbpm: 134.80
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Prasara - each pose for 30/30

Forward Fold

Standing twist

down dog

up dog

arm thread

cat

drill bit

Homemade Exercise Equipment Resource

Homemade Exercise Equipment Resource: Some of this may have been posted up here before , but here's an up to date list of Joe Hashey's Homemade Exercise Equipment directly over at Synergy Athletics

Thick Handled Dumbbells

Thick Handled Dumbbells - Quick Fix Version

Homemade Ball Grips

Homemade Loading Pin

Find A Large Tire For Flipping

Medicine Ball

Sandbag Construction – Video

Waterball Construction

Pull-up Bar

Homemade Lifting Bars

Simple Glute Ham Raise Machine

T Handle For Swings

Adjustable Slosh Pipe

DIY: Olympic Weightlifting Platform

Rack Mounted Wrist Roller

How to Make Your Own Clubs

Homemade Agility Ladder

Double Ab Wheels – Make these TODAY.

Bumper Plates and Bar

Farmer’s Walk Bars

Atlas Stone Part I and Atlas Stone Part II - Another Atlas Stone Variation

Dip Bars, Farmers Walk Handles, Loading Pin and more.

A Handful of Grip Training Ideas

Homemade Tornado Ball

Homemade Thick Bar Instructions (Video)

Joe has a really good Newsletter worth subscribing to with some great bonus reports and manuals

Karate Depot - Great Service & Quality

Just bought a the following at  Karate Depot for my sons and I for our TKD and Kenpo practice sessions

 

 

 

Save on thai pads by Windy, CSI and Fairtex.

 

2.6.12 - #Kenpo & #TKD - #AKLA #ATA

Tom Kurz Scientific Stretching

Stretch kicks

Lying leg splits

 

Worked with Shane on his jumping side kicks, jump front kicks and Double and triple lead roundhouse kicks. 

Yellow Belt - All 10 techniques

Orange Belt - All 24 techniques

Purple Belt - First 12 techniques,Finger Set #1, Coordination Set #1

Crossing Minds

2.5.12 - TacFit - King of Clubs #tacfit #clubbells

Level 1

 

Round 1
Exercise 1 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

 [30]

 
Exercise 2 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]


Exercise 3 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6[30]

Exercise 4 - 30  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]

:
Exercise 5 - 50  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

[30]

 Round 2 
Exercise 1 - 35  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]

Exercise 2 - 35  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

[30] 
Exercise 3 - 40  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]

Exercise 5:
Exercise 4 - 20  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6

[30] 
Exercise 5 - 40  HRbpm: 0   RPT: 8  RPD: 3  RPE:  6
[30]

TACFIT SCORE: 150
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Prasara

Forward Fold

Pigeon

Down Dog

drill bit

Arm thread

2.3.12 - #Kenpo #AKLA

Missing working out in the garage, the Basement just doesn't have the same vibe.

Intu-Flow

Kenpo - All Yellow and Orange techniques. First 3 of Purple.

Trained Steven on Yellow. 

2.1.12 - TacFit King of Clubs #TacFit #CST #KoC

TacFit King of Clubs - Level 1

Circuit - 90s/30s ea exercise - 2 rounds

A1. Squats - 45#

A2. Side Swings - 45#/25#

A3. Lever Press - 45#/25#

A4. Side Pendulum - 45#/25#

A5. Swings - 45#/25#

 

Prasara

Forward Fold

Standing twist

pigeon

arm thread

down dog

up dog

seal

lunges

 

Jamming to the TacFit Album

 

1.31.12 - Recovery

Intu-Flow