5.27.14 Dbl Swings

Intu-Flow 

Dbl Swings 10 on the minute for 12 minutes w/2x24kgs - outside legs 

Total 120 swings w/104# in 12 minutes

RESET breathing in between during remaining seconds

Prasara

I love this humidity. I am ringing wet with sweat. Reminds me of home, god I miss the Sourh!!!!!

Steven was with me and did the same except 10/10 on the minute w/20kg

Teasha was out here doing some dumbbell work and the elliptical. 

The family that trains together stays together!!!!

5.24.14 Light Ballistics

Started the day with cutting the front and back yard. Next up was weed pulling and trimming. 

Intu-flow

Elliptical - 5 minutes at resistance 4 speed 60-64

OA snatches 20kg 2x20/20

Prasara

Staying outside to get some sun. A rarity up here in Cleveland

5.22.14 Grinds

Intu-flow

Dbl KB MP 5x5 w/2x24kgs

BB Rows 5x5 225#

Dbl KB squat 3x5 w/2x24kgs

Dbl KB SLDL 3x5/5 w/2x24kgs

Farmers walk 3x90ft w/2x32kgs

Prasara

5.21.14 Ballistics

Intu-flow

Dbl C&J Ladders w/2x32kgs

3x2,4,6

2x2,4

Prasara

5.19.14 Grinds

Intu-Flow

2h CB Casts 4x5/5 w/45#

Should park Squats 3x5/5 w/45#

Goblet Squats stretches - 3 reps holding bottom while pushing knees apart w/20kg 10/20/30 seconds

Dbl KB one leg dead lifts - 4x5 w/2x24kgs. Alt leg between sets

Prasara

Down dog 60s

Up dog 60s

Sleeping warrior 30s

Rabbit 30s

Arm thread 30sl/r

Drill bit 60 s

Wrist stretches 30s

5.18.14 Ballistics

Intu-Flow 10 minute session

Halo 10/10 20kg

Dbl C&J Ladders w/2x24kg

1x2,4,6,8,10

4x2,4,6,8

Ab Wheel 3x5

Prasara

5/15/14 grinds

Intu-flow

TGUs - 5 minutes with 24kg

Windmills 3x5/5 w/20kg

Ab Wheel 3x5

Prasara 

Down dog

Up dog

Sleeping warrior

Arm thread L/R

Seal

5/14/14 Swings

Intu-Flow

Swings 10/10 on the minute for 12 minutes. 8 rounds w/24kg & 4 rounds w/20kg

Hip flexor stretches 

Pumps

5/11/14 Active rest

Intu-flow

Alt arm casts - 3x5/5 w/2x15# 

Shield casts - 3x5/5 w/ 15#

Mills 3x5/5 W/15#

Parallelettes push-ups 3x5

Parallelettes Dips 3x5

Parallelettes L-Sit 3x20s L/R one leg up/down 

Ab wheel 3x5

5/10/14 Halos and TGUs

Cleaned the gym and rearranged it.

Halos- 10/10 w/20kg

TGU- 5 minutes w/20kg

5/9/14 Ballistics plus

Intu-Flow

Felt the need to press and row

A1. Dbl KB MP 3x5 w/2x32kgs

A2. BB ROWS 3x5 w/225#

OA Snatches- 10/10 on the minute for 6 minutes w/20kg

Prasara

Seal

Down dog 

Up dog

Pigeon L/R

Sleeping warrior

Floor scorpion L/R

5/7/14 Ageless Mobility

Ageless Mobility

5/6/14 TGUs old style

Intu-Flow

TGU 5 minutes with 20kg

Ab Wheel 2x5

Spinal rocks

5/5/14 Swings

Intu-Flow

OA Swings 10/10 on the minute for 12 minutes - 240 reps with 20 kg

Spinal rocks 2x10

Ab Wheel 3x5

Forearm frogs

Table