1.15.13 - Tacfit - [(90/30x2)5]

Sore as hell from Sunday's session. Worked long hours on Monday so only got in morning Intu-Flow. The CBs were cold as hell. 

Intu-flow

TacFit - 90s/30s x2 for 5 exercises - I didn't count reps just kept moving the whole 90s. 

squats (CB in order position)

lever presses

side semi

side pendulum

swings

 

Prasara

1.13.13 - TacFit - 4x1/4

Deep Intu-Flow

TacFit 4x1/4 - 4 minutes work, 1 minute rest. I used the 45# for some reason, I am hurting now. Steven used the 15#. We alternated B and C since i only have on Med Ball.

A. 2H Arm cast

B. 2h Shield cast

C. Med Ball Floor Slams

D. Meternome

My score - 60,60,100,30

Steven's Score - 60, 80, 80, 50

Prasara

1.12.13 - Clubbell Session

Intu-Flow

My knee is still aching. It is my surgically repaired one, but I am passing all my tests, so it isn't my ACL or MCL. Just a dull ache. I did a long goblet squat (ass to grass) pressing my knees apart until i couldn't hold it any longer. It actually feels better. 

Double Swipes - 

Me - 3x10 with 25# CBs

Steven - 3x10 with 17# CBs

Mills - 3x10L/R

Me - 25#

Steven - 17#

2H arm cast - 3x5L/R

Me - Bruiser (45#)

Steven - 25#

Prasara

1.10.13 - Knee aching - No Intensity day

Intu-Flow session

1.9.13 - As Many Rounds as Possible in 20 minutes

Intu-Flow

AMRAP - 10 rounds of the following

Trinity Squats 5 reps

Quad Presses/Hops - 5 Reps

Sit-Thru Knee - 5L/R

Spinal Rocks - 5 reps

Prasara

1.7.13 - some CST Golden 3

Intu-Flow

On the minute for 10 minutes
Trinity Squat - 5 reps
Quad Presses - 5 Reps
Spinal Rock  - 5 reps

On the minute for 5 minutes
Sit Thru Knee - 5L/5R

Prasara