Wednesday, August 29, 2012

8.29.12 Recuper8

Recuper8


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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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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Location:Queens Park Ave,Mayfield Heights,United States

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. 

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. 

8.1.12 - rest

Sore as hell, took the day off

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