Recuper8
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Wednesday, August 29, 2012
8-28-12 KB 5x5
Halo10/10
Pumps
A1. Dbl KB MP 5x5 24kgs
A2. Dbl KB rows 5x5 24kgs
B. Dbl Clean & Squat 5x5 24kgs
C. Janda sit-ups 3x5
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Pumps
A1. Dbl KB MP 5x5 24kgs
A2. Dbl KB rows 5x5 24kgs
B. Dbl Clean & Squat 5x5 24kgs
C. Janda sit-ups 3x5
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Monday, August 27, 2012
8-27-12 Active Rest Training
Intu-Flow
CB Training - 25# CBs
Dbl. Swipes 3x5
Alt. Arm Casts 3x5
Shield Casts 3x5/5
Mills 3x5/5
Prasara
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CB Training - 25# CBs
Dbl. Swipes 3x5
Alt. Arm Casts 3x5
Shield Casts 3x5/5
Mills 3x5/5
Prasara
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Sunday, August 26, 2012
Well screwed up my Primal Stress cycle....
Work, life, you name it, consuming all my time, but in reality, I just didn't feel like going out to the garage. That is the bottom line.
Needed to sweat today. So made myself go out there.
Halo 10/10
Pumps 10/10
A1. Dbl. C&P - 5x5 - 24kgs
A2. Alt. KB Rows - 5x5 - 32kgs
B1. Whack-A-Mole - 5x5/5 - 45# CB
B2. KB Snatch - 5x5 - 32 kg
C1. Janda Sit-ups 3x5
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Needed to sweat today. So made myself go out there.
Halo 10/10
Pumps 10/10
A1. Dbl. C&P - 5x5 - 24kgs
A2. Alt. KB Rows - 5x5 - 32kgs
B1. Whack-A-Mole - 5x5/5 - 45# CB
B2. KB Snatch - 5x5 - 32 kg
C1. Janda Sit-ups 3x5
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Tuesday, August 21, 2012
8.21.12 Primal Stress Day 7
Revive- 10 reps ea exercise
Flow physique - 4/1x4 protocol
Ex1. - 56 HR 120
Ex2. - 50 HR100
Ex3. - 20 HR 120
Ex4. - 45 HR 120
Avg. score 43, avg. HR 115
Thrive rear line flow 60s ea pose. Modified the ones I can't do yet to lower sophistication
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Flow physique - 4/1x4 protocol
Ex1. - 56 HR 120
Ex2. - 50 HR100
Ex3. - 20 HR 120
Ex4. - 45 HR 120
Avg. score 43, avg. HR 115
Thrive rear line flow 60s ea pose. Modified the ones I can't do yet to lower sophistication
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Monday, August 20, 2012
8/20/12 Primal Stress Day 6
Thrive Flow follow a long
Spinal rock to pike
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Spinal rock to pike
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Thursday, August 16, 2012
8/16/12 Primal Stress Day 5
30s each of survival and tactical breathing
Revive Flow
60s of survival breathing
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Revive Flow
60s of survival breathing
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Wednesday, August 15, 2012
8/15/12 - Primal Stress Day 4
Revive - 10 reps ea of 28 exercises
Flow Physique - 20/10 protocol
Ex 1. 10 - HR 150
Ex 2. 9 - HR 120
Ex 3. 5 - HR 140
Ex 4. 9 - HR 120
Ex 5. 6 - HR 150
Ex 6. 2 - HR 120
Total - 41, avg HR 132
Thrive lateral line flow - 60s ea exercise
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Flow Physique - 20/10 protocol
Ex 1. 10 - HR 150
Ex 2. 9 - HR 120
Ex 3. 5 - HR 140
Ex 4. 9 - HR 120
Ex 5. 6 - HR 150
Ex 6. 2 - HR 120
Total - 41, avg HR 132
Thrive lateral line flow - 60s ea exercise
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Tuesday, August 14, 2012
8/14/12 -Primal Stress -Day 3
Revive flow - 10 reps per exercise
20/10 day
Ex 1. 8
Ex 2. 8
Ex 3. 5
Ex 4. 7
Ex 5. 5
Ex 6. 1
34 total ex 6. Has always been my weakness going all the way back to Commando.
Thrive flow - 60s each pose
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20/10 day
Ex 1. 8
Ex 2. 8
Ex 3. 5
Ex 4. 7
Ex 5. 5
Ex 6. 1
34 total ex 6. Has always been my weakness going all the way back to Commando.
Thrive flow - 60s each pose
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Monday, August 13, 2012
8/13/12 Primal Stress Day 2
Primal Stress Thrive Flow
I have some issues with section 2/3 since I can't do a full plow, only pike, so added in some spinal rocks to pike holds after the entire flow.
Felt really good after letting myself basically go since June '11. I will get this eventually, just need l
To lose the gut and peel off some layers.
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I have some issues with section 2/3 since I can't do a full plow, only pike, so added in some spinal rocks to pike holds after the entire flow.
Felt really good after letting myself basically go since June '11. I will get this eventually, just need l
To lose the gut and peel off some layers.
- Posted using BlogPress from my iPad
Sunday, August 12, 2012
8.12.12 - Primal Stress Day 1
Since last session, I have been doing Intu-Flow and reading the Primal Stress material. There is a lot but some of it is from Recuper8 which I had been doing. I decided to start the program today
30s Tactical Breathing
30s Survival Breathing
Revive Flow Compilation
60s Survival Breathing
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30s Tactical Breathing
30s Survival Breathing
Revive Flow Compilation
60s Survival Breathing
- Posted using BlogPress from my iPad
Thursday, August 9, 2012
Tuesday, August 7, 2012
8.7.12 - Hi Intensity
after discussing with Steven, we decided to start back on commando - I really miss TacFit - TacFit beat my ass. But doing 6 months of this program back in 08, really had me in great shape! I shouldn't have got training ADHD.....
Warm Up 1
Recruit 1
ex1 - 5
ex2 - 7
ex3 - 3
ex4 - 5
ex5 - 5
ex6 - 2
Cool Down 1
Man I am out of shape.
Sunday, August 5, 2012
Thursday, August 2, 2012
8.2.12 - Day 1 - No Intensity
Intu-Flow
posture wall training
Moving back to a 4x7 with the mod day as a KB strength and high day as a KB ballistic day.
Primal Stress is released tomorrow, going to do it tomorrow as no intensity.
7.31.12 - Grinds
Intu_flow
A1. OA C&P - 32kg - 3x5/5
A2. OA KB rows - 40kg 3x5/5
B1. Kickstand Lunges - 2x32kgs 3x5/5
B2. Dbl Kb One Leg deadlifts - 2x32kgs 2x5/5
Prasara
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