Saturday, August 31, 2013

8.31.13 - 5 Classics & TFC Recruot Day 10 - Hi intensity

AM Session - 5 Classics - Jujitsu Abs - 8 exercises 25 reps each. Last 4 were a challenge

PM session  - Hi Day Recruit 1

Warm Up - 6 exercises 60s each

Recruit 1 - 6 exercises for 8 rounds of 20/10 - 60s between exercises - Lowest round is score

5
10
5
6
6
4

Total score - 36

Cool Down - 6 exercises 60s each

Friday, August 30, 2013

8.30.13 - 5 Classics & TFC Recruit 1 Day 9 - Mod Day

AM - 5 Classics - Sun Salutation Flow - 8 rounds

PM

Warm up - 6 exercises 60s each

Recruit 1 - 6 exercises 8 rounds of 20/10

Score- 30

Cool down - 6 exercises 60s each




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Location:Queens Park Ave,Mayfield Heights,United States

8.26.13 - TFC Recruit 1 Day 8 - low intensity

Cool down - 18 exercises 60 s each


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Location:Queens Park Ave,Mayfield Heights,United States

8.25.13 - TFC- Recruit 1 Day 7- No Intensity

Warm up - 18 exercises 60s each


- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

Saturday, August 24, 2013

8.24.13- TFC - Recruit1- Day 6 - High Day

Warm up

Recruit 1 

Ex1. 5
Ex2. 8
Ex3. 5
Ex4. 8- modified as not to hurt my shoulder
Ex5. 6
Ex6. 3

Score 35

Cool down 

8.23.13 - TFC - Recruit 1- Day 5 - Mod Day

Warm up - 6 exercises 60s each

Recruit 1- 8 rounds of 20/10 1 min between exercises
Ex1. 4
Ex2. 6
Ex3. 4
Ex4. 5
Ex5. 5
Ex6. 3
 Score 27

Cool down 6 exercises 60s each

Tuesday, August 20, 2013

8.20.13 - TFC - Recruit 1 - Day 2 - high intensity

Warm up - 60s each
Elbow rotations
shoulder circles
gun slinger
inside hip circles
outside knee circles
spinal rotations

Recruit 1 - 8 rounds of 20s/10s - Tabata protocol

Front Lunges- 1l/1r=1 - 7x5, 1x4 - score 4
Plank Push Knee - 8x8 - score 8
sit-thru knee - 1l/1r=1 - 3x5, 5x4 - score 4
Basic pushup - aggravates my shoulder - 8x5 - score 5
Spinal rock - 8x5 - score 5
tripod overhead - technique was shaky - 2x4, 6x3 - score 3

Total score - 29 - I have a long way to go!!!!

Cool down - 60s each
drill bit
down dog
shoulder bridge
forearm frog
pigeon - 30s L/R
standing side bend - 30sL/R

Monday, August 19, 2013

8.19.13 - TFC- Recruit 1 - Day 1 - Mod

Warm up - 60s each x 6 exercise

Recruit level 1 - 8 rounds of 20/10 for each of 6 exercises. 1 min rest between exercises

Exercise 1 - lowest round 4
Exercise 2 - lowest round10
Exercise 3 - lowest round 4
Exercise 4 - lowest round 4 - these I felt in my right shoulder...
Exercise 5 - lowest round 4
Exercise 6 - lowest round 3

Total - 29

cool down - 60s each x 6 exercises

8.17.13 - cardio

Elliptical - 25 minutes - 2.25 miles - slow and steady win the race

Wednesday, August 14, 2013

8.14.13 - dbl swings

Intu-Flow

Dbl KB swings outside of legs w/32kg - 10 reps on the minute for 10 minutes

Hip flexor strecthes

Prasara

Monday, August 12, 2013

8.12.13 - Heavy grinds

Intu-Flow

OA MP - 3x3/3 x/40kg

C&P Ladders - 2x1,2,3 L/R w/40kg

OA Row Ladders - 5x1,2,3 L/R w/48kg

Full Plank 50s

Prasara

Saturday, August 10, 2013

8.10.13 - Ballistics

Had to move this to today as another 13 hrs day at work yesterday.

Intu-Flow

Snatches - 0n the minute for 10 minutes w/24kg
6x10/10
1x5/5
3x8/8

missing 11 reps to get my 200 reps needed for SSST... Conditioning slowly getting better.

Full Plank - held for 50s

Hip Flexor streches

Thursday, August 8, 2013

8.8.13 - Grinds

Intu-Flow

KB MP -
1x3/3 w/40kg
4x5 w/2x32kg

BB bent row
1x5 135#
1x5 225#
2x5 255#
1x5 225#

Goblet squats
3x5 w/40kg
2x5 w/32kg

full plank 30s, transitioning to elbow plank for 30s

Prasara

Tuesday, August 6, 2013

8.6.13 - Ballistics

Intu-Flow

Snatches - on the minute for 10 minutes
4x10/10 w/24kg
3x5/5 w/32kg
3x10/10 w/20kg

My conditioning sucks!!!!! I will fix this.

8.5.13 - Heavy grinds

Intu-Flow

Presses
2x5/5 push presses w/ 40kg
1x5/5 strict presses w/40kg

Huge motivation. First time I have tried pressing anything over the 32kg since hurting my shoulder in 6/2011 on the 5th rung of my 5th ladder during my ROP w/40kg. Awesome feeling!!!!!!!!

Snatches - 3x5/5 w/32kg

Dbl Dead cleans - 3x5/5 w/32kgs

Dbl front squats - 3x5/5 w/32kgs

Prasara along with hip flexor stretches.


A fucking awesome session!!!!!!