5.31.12 - Density Cycle Day 9

Intu-Flow

Dbl. Swipes - 7 on the minute for 16 minutes

Prasara

5.29.12 - Density Cycle Day 8

Intu-Flow

Prasara

5.28.12 - Density Cycle Day 7

Intu-Flow

Hammer Swings - 6cw/6ccw on the minute for 18 minutes

Prasara

5.27.12 Density Cycle Day 6

Intu-Flow
Alt Mills - 6/6 on the minute for 18 minutes

Prasara

5.26.12 Density Cycle Day 5

Intu-Flow Warmup

DBL swipes - 6 reps on the minute for 18 minutes - 25# for me/15# for Steven

Prasara Body Flow yoga Cool Down

5.24.12 density cycle day 4

Deep intu-flow session


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5.23.12 Density Cycle day 3

Intu-flow warmup

Hammer swings - 5cw/5ccw on the minute for 20 minutes

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

5.22.12 Density Cycle day 2

Intu-flow warm up

Alt mills - 5/5 on the minute for 20 minutes. 25# for me, 15# for Steven

Prasara cool down


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Location:Queens Park Ave,Mayfield Heights,United States

5.21.2012 - Density Cycle Day 1

Steven and I are starting a clubbell Density Cycle on the Trial by Fire exercises, DBL Swipes, Alternating Mills, and Hammer Swings.

The goal is 

100 Double Swipes continous

100 Mills L/R Continous

100 Hammer Swings (50CW/50CCW)

we will be following a 4 day cycle. An Intu-Flow warmup and prasara cooldown will be added

Day1 - Dbl Swipes

Day 2 Alt Mills

Day 3 - Hammer Swings

Day 4 - Intu-Flow and Prasara recovery

 

Today

Intu-Flow

Dbl Swipes 5 reps on the minute for 20 minutes

6 minute Prasara cool down

5.17.12 - BBFL Phase 1 - Day 20 - King Of Clubs

Ok felt the need for Steel again, so Steven and I hit the Clubs again

Intu-Flow Warmup

Clubs

Figure 8 Shield Casts - 4x5L/R - Me 45# Steven 25#

Whack-a-mole (2H arm cast to order to squat) - 4x10 - me 45#, steven #25 - alterante grip every set

Alternating Arm casts - 4x10 - Me 2x25#, Steven 2x15#

Prasara

 

The good thing is that i found my Gymboss. But the steel feels so good, that we may jump on TacFit Barbarian King of Clubs. 

5.15.12 - BBFL - Phase 1 - Day 19

Intu-Flow warm up

I was supposed to do the hybrid circuit tonight but couldn't find my Gymboss. So Steven and I did some of level 1 TacFit Barbarian King of Clubs

Lever Press - 4x10 - Me 45# CB, Steven 25# CB

Side Semi - 2x10L/R - me 45# CB, Steven 25# CB

Mills - 4x10L/R - me 25# CB, Steven 10# CB

Prasara cool down

5.14.12 - BBFL - Phase 1 - Day 18

Intu-Flow warm up

Prasara recovery

5.13.12 BBFL Phase 1 - Day 17

Intu-Flow Recovery

 

After a week off for a buiness trip, it's great to be back at it.

5.5.12 BBFL Phase 1 - Day 16

Intu-Flow warmup

High Intensity Circuit

Prsara Cool down

5.3.12 - BBFL Phase 1 - Day 15

Moderate intensity

Intu-Flow Warmup

Circuit - 4 rounds of 4 exercises - 45s work/20s rest

Prasara Cooldown

5.2.12 - BBFL Phase 1 - Day 14

Low Intensity

Intu-Flow Warmup

Prasara Recovery

5.1.12 - BBFL Phase 1 - Day 13

No Intensity

Intu Flow