Wednesday, June 22, 2016
Tuesday, May 10, 2016
5.10.16 - Swings
Cut the grass then the training session
Intu-Flow
Wall Slides
KB Swings 10/10 w/24kg on the minute for 12 minutes
Prasara cool down
Intu-Flow
Wall Slides
KB Swings 10/10 w/24kg on the minute for 12 minutes
Prasara cool down
Thursday, May 5, 2016
5.5.16 - Swings for Cinco de Mayo
Halo - 1x10/10 w/20kg
Swings on the minute for 12 minutes - 12x20 w/52kg
first 8 minutes were 10/10 on the minute.
Last 4 minutes were 2h swingsx20.
Cardio sucks. Great way to spend 12 minutes......Who doesn't have 12 minutes to spare....I wonder why I have been so lazy. My wife says its stress at work, could be.....
Swings on the minute for 12 minutes - 12x20 w/52kg
first 8 minutes were 10/10 on the minute.
Last 4 minutes were 2h swingsx20.
Cardio sucks. Great way to spend 12 minutes......Who doesn't have 12 minutes to spare....I wonder why I have been so lazy. My wife says its stress at work, could be.....
Monday, May 2, 2016
5.2.16 - ROP.... yeah you know me.
Intu-Flow
Wall Slides
Halo - 1x10/10 with 20kg
Ladders - 5x1,2,3
A1. OA KB C&P - 32kg
A2. BB Rows - 205#
Prasara cool down
I had to go heavier today. After only doing Intu-Flow and Prasara the last 2 weeks, I had to hit the steel.....
Wall Slides
Halo - 1x10/10 with 20kg
Ladders - 5x1,2,3
A1. OA KB C&P - 32kg
A2. BB Rows - 205#
Prasara cool down
I had to go heavier today. After only doing Intu-Flow and Prasara the last 2 weeks, I had to hit the steel.....
Wednesday, April 20, 2016
Tuesday, April 19, 2016
Monday, April 18, 2016
Monday, March 7, 2016
3.7.16 - PHA Circuit
Intu-Flow
PHA circuit - 5 exercises 10/10 no rest between exercises, 1 min between rounds
3x10/10 - 2 rounds w/20kg, 1 w/16kg
OA KB MP
OA KB Rows
OA KB Swings
OA KB Squats
OA snatches
Quad Presses 2x10
Spinal rocks 2x10
Shinbox Switches 2x5/5
Prasara
PHA circuit - 5 exercises 10/10 no rest between exercises, 1 min between rounds
3x10/10 - 2 rounds w/20kg, 1 w/16kg
OA KB MP
OA KB Rows
OA KB Swings
OA KB Squats
OA snatches
Quad Presses 2x10
Spinal rocks 2x10
Shinbox Switches 2x5/5
Prasara
2.17.16 - Barbell work
Intu-Flow
Barbell MP 5x5 w/135#
BB Rows - 5x5 w/225
BB squats - first time in 11 years
1x5 135
1x5 225
1x5 275
1x1 305 - Only half squat
1x5 225
Downdog
Updog
pigeon L/R
Barbell MP 5x5 w/135#
BB Rows - 5x5 w/225
BB squats - first time in 11 years
1x5 135
1x5 225
1x5 275
1x1 305 - Only half squat
1x5 225
Downdog
Updog
pigeon L/R
Tuesday, February 16, 2016
2.15.16 - Some TacFit Medball PDS
Intu-Flow
TacFit Medball PDS recruit circuit - 4 rounds (2L/2R) of 6 exercises w/25# Medball 30s/30s
Prasara
TacFit Medball PDS recruit circuit - 4 rounds (2L/2R) of 6 exercises w/25# Medball 30s/30s
Prasara
Saturday, February 13, 2016
2.11.16 - KB Session
Intu-Flow
A1. OA KB C&P 4x5/5 w/32kg
A2. Barbell Rows 4x5 w/185#
B1. Assisted Pistols 4x5/5
B2. OA KB Swings 4x5/5 w/32kg
C1. low plank 2x45s
Prasara 6 poses for 1 min each.
A1. OA KB C&P 4x5/5 w/32kg
A2. Barbell Rows 4x5 w/185#
B1. Assisted Pistols 4x5/5
B2. OA KB Swings 4x5/5 w/32kg
C1. low plank 2x45s
Prasara 6 poses for 1 min each.
Tuesday, February 9, 2016
2.9.16 - KB Session
Wall slides
Intu-Flow
OA KB C&P 4x5/5 with 32kg
Barbell rows 4x5 with 185#
Bulgarian Split squats 3x5/5
2H KB Swings 3x5 with 32kg
Spinal rocks 2x10
Prasara 6 poses 1 min each
I was going to do Dbl KB C&P, but my hip snap was off. Switched to OA and all was feeling right again.
Intu-Flow
OA KB C&P 4x5/5 with 32kg
Barbell rows 4x5 with 185#
Bulgarian Split squats 3x5/5
2H KB Swings 3x5 with 32kg
Spinal rocks 2x10
Prasara 6 poses 1 min each
I was going to do Dbl KB C&P, but my hip snap was off. Switched to OA and all was feeling right again.
Friday, February 5, 2016
2.4.16 - Deadlifts and Barbell MP @WildcatSportsFitness
Intu-flow - @Home before I left
Deadlifts
135# 5 reps
225# 5 reps
315# 3 reps
225# 5 reps
225# 5 reps
Barbell MP off rack 5x5 with 145#
Coached Shane's basketball practice
Deadlifts
135# 5 reps
225# 5 reps
315# 3 reps
225# 5 reps
225# 5 reps
Barbell MP off rack 5x5 with 145#
Coached Shane's basketball practice
Thursday, February 4, 2016
2.3.16 - Clubbell Circuit/Medball
Intu-Flow
TacFit Shoulder 10min drill
CB Circuit - with 15# CBs - 5 rounds of 5/5
Alt Arm Cast
Alt Shield Cast
Drumming
Mills
25# Medball Armcast Squats 3x10
Prasara - each pose held 1 min
Down Dog
Up Dog
Pigeon L/R
Drill Bit
Forward Fold
Sleeping Warrior
TacFit Shoulder 10min drill
CB Circuit - with 15# CBs - 5 rounds of 5/5
Alt Arm Cast
Alt Shield Cast
Drumming
Mills
25# Medball Armcast Squats 3x10
Prasara - each pose held 1 min
Down Dog
Up Dog
Pigeon L/R
Drill Bit
Forward Fold
Sleeping Warrior
2.1.16 - Barbell/Dumbbell work
@WildcatSportsFitness
Intu-Flow
Barbell MP 5x5 - 135#-155#
Dumbbell Row 75# 5x5/5
Goblet Squats 75# 5x5
Intu-Flow
Barbell MP 5x5 - 135#-155#
Dumbbell Row 75# 5x5/5
Goblet Squats 75# 5x5
Sunday, January 31, 2016
1.31.16 - KB 5x5
Intu-Flow
Dbl KB MP 5x5
Dbl KB Rows 5x5
Kickstand Lunges 5x5/5
Dbl Kb swings 5x5
Farmers walk
Dbl KB MP 5x5
Dbl KB Rows 5x5
Kickstand Lunges 5x5/5
Dbl Kb swings 5x5
Farmers walk
Wednesday, January 27, 2016
1.26.16 - @WildcatSportsFitness
Taught Shane how to do Barbell Dead lift. He worked on the machines as well.
Steven and I both did the following
Barbell Dead lift
1x5 of each
135#
225#
295#
315#
315#
Did some Arnold Presses. Steven used 45# dumbells. I used 55# for 2 sets and 65 for 3
5x5
Played basketball.
Steven and I both did the following
Barbell Dead lift
1x5 of each
135#
225#
295#
315#
315#
Did some Arnold Presses. Steven used 45# dumbells. I used 55# for 2 sets and 65 for 3
5x5
Played basketball.
1.25.16 - @WildcatSportsFitness
Helping Shane with Basketball and leg training.
Both did the following
Bulgarian Split squats 3x5/5
Taught Shane to do Barbell Cleans, Barbell Clean & Jerk, plus Barbell Snatches from the Floor.
Both did the following
Bulgarian Split squats 3x5/5
Taught Shane to do Barbell Cleans, Barbell Clean & Jerk, plus Barbell Snatches from the Floor.
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