9.27.13 KB Swings

Intu-flow

OA KB swings - 10/10 on the minute for 12 minutes

9.25.13 - KB Session

Intu-flow

A1. H2H C&P 3x6l/r

A2. OA KB Row 3x6l/r

B1. Double Kickstand Lunge- 3x6l/r

B2. Double KB Swings - 3x6l/r

C1. Power Wheel Roll-outs 2x6

C2. Slow and Controlled Sit-ups 2x6

Stretching/Prasara 

9.23.13 - Cardio

2 miles on the elliptical cut my time by 2 minutes..still slow, but an improve meant. 

9.15.13 Swedish Gymnastics

5 Classics - Swedish Gymnastics

16 exercises 60s each

9.12.13 Tibetan 5 Rites

5 Classics 5 Tibet an Rites

9.10.13 Bagua and KBs

5 Classics Chinese Bagua

KB C&P Ladders - 32 kg

2 x 1,2,3,4,5 - 

1 x 1,2,3 

9.9.13 Zaryadka

5 Classics Zaryadka

9.8.13 - Session - Swedish Gymnastics

5 Classics Swedish Gymnastics

Knees are feeling much better. Repeating TFC mod day from last week tomorrow. Lowering the intensity though.....

9.7.13 - Session - Jujitsu ABs

Intu-Flow

5 Classics Jujitsu abs

trinity squats - few reps to loosen up my knees

9.6.13 - Maybe I am too old for double sessions

After my left knee was aching on Wednesday, my right knee was sore yesterday. Took off Wednesday PM session and all day yesterday. It was either the double sessions or I am going too hard on my mod days.

So today I did yesterday's and today's 5 Classics sessions, Persian Zurkhaneh & Sun Salutation 

Knee feels great on left, right still a bit tender. 

My new Vibram five fingers are awesome. A total different feel than my Skeleton-toes. 

If knee is better tomorrow, I will try my TFC session.

9.4.13 - only 5C Tibetan five rites

AM - 5 Classics - Tibetan 5 rites.

No PM session as the back of my knee is killing me.

9.3.13 - 5C Bagua & TFC Recruit 1 - Day 13

Am Session - 5C Bagua - need practice on the full quan

PM Session - Recruit 1 - Mod Day

Warm Up - 6 exercises 60s each

Recruit 1 - 8 rounds of 20/10 each 60s between exercises
4
8
4
5
4
3

Total score - 28 - 2 lower than last Mod Day - I think the addition of the 5Cs could be attributing to this

Cool Down - 6 exercises 60s each

9.2.13 - 5 Classics & TFC Recruit 1 - Day 12

AM- 5 Classics - Zaryadka

PM - Low intensity Day 12

Cool down 18 Prasara poses for 60s each

9.1.13 - 5 Classics - TFC Recruit 1 - Day 11

5 Classics - Swedish Gymnastics

No intensity day

Warm up - 18 exercise 60s each