6.24.14 - 4x7 cycle - Day 1 - No intensity

Intu-Flow

6.11.14 - 300 workout

Intu-flow

Goblet squats- 4 drop sets 60s/60s w/24kg/20kg/16kg/12kg

Push presses 2x60s/60s w2x24kgs

2x30sL/30sR/60s with 16kg/12kg

Swings - 4 drop sets 60 seconds/60 seconds with 24 KG 20 KG  16KG 12 KG

Over head holds - 4x60s60s 95# barbell hold as long as possible 

Plank - 4x60s/60s  hold as long as possible

Spinal rocks 2x10

6.8.14 recovery

Intu-flow

Prasara

6.7.14 All New 300 workout

Intu-Flow

New 300 workout - all I can say endurance. 5 exercises  4 x 60 seconds on with 60 seconds off. 

1. goblet squats 4x 60 seconds on 60 seconds off with 24 KG 20 KG 16 KG 12 KG dropset

2. Push press 4 X 60 seconds on 60 seconds off with 2X 24 KG no doubles of lower KBS

3. Swings- 4 x 60 seconds on 60 seconds off with 24 KG 20 KG 16 KG 12 KG dropset

4. Overhead hold - 4 x 60 seconds on 60 seconds off with 95 pound barbell

5. Planks - 4 x 60 seconds on 60 seconds off

Harder than I thought. Endurance is okay with the drop sets but could be better. The overhead holds the first three sets were good, the last that was kind of short. Ringing wet with sweat and out of breath. Awesome workout. I will repeat

6.4.14 Countdown

Intu-Flow

Countdown workout - 2h swings + squat thrusts - continuous

10,9,8,7,6,5,4,3,2,1 

Parallelettes push-ups 4x5

Prasara