Tuesday, May 27, 2014

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!!!!

Saturday, May 24, 2014

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

Thursday, May 22, 2014

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

Monday, May 19, 2014

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

Sunday, May 18, 2014

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

Thursday, May 15, 2014

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


Wednesday, May 14, 2014

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

Sunday, May 11, 2014

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


Saturday, May 10, 2014

Friday, May 9, 2014

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

Tuesday, May 6, 2014

Monday, May 5, 2014

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