7.13.15 - Day 1 - 4x7 - No Intensity

Deep Intu-Flow Session

1.19.14 - 4x7 - Day 6 - Low Intensity

Intu-Flow

Prasara

1.18.14 - 4x7 - day 5 - no intensity

Sore as heck in my posterior chain from the 240 reps of swings. Traps are feeling it also. 

Great Intu-Flow session today

1/15/14 - 4x7 day 3 Mod intensity

Intu flow

3x5 for each of these

Dead c&p 24kgs

Alt Kb rows 1/1=1

Whack a mole 45# club bell - 1/1=1

Prasara

Mental note heat the garage before going out there. The bells hurt my hands when grabbing them they were so cold

1/14/14 - 4x7 - day2 - Low intensity & some basketball

Went to Wildcat Sports & Fitness with the family and played basketball with my sons and their friends for 1.5 hrs. Some full court and two games half court 5 on 5.

Intu-Flow - quick session

Prasara - deep session I needed to decompress

4x7 - Day 1 - No Intensity

broke out the leather jump rope and jumped for 5 minutes.

20 minute Intu-Flow session - This felt so refreshing...paid extra attention to hips, knees and feet. All the basketball with Shane at Wildcat Sports & Fitness has been taking a toll on my old knees...

8.24.13- TFC - Recruit1- Day 6 - High Day

Warm up

Recruit 1 

Ex1. 5

Ex2. 8

Ex3. 5

Ex4. 8- modified as not to hurt my shoulder

Ex5. 6

Ex6. 3

Score 35

Cool down 

8.23.13 - TFC - Recruit 1- Day 5 - Mod Day

Warm up - 6 exercises 60s each

Recruit 1- 8 rounds of 20/10 1 min between exercises

Ex1. 4

Ex2. 6

Ex3. 4

Ex4. 5

Ex5. 5

Ex6. 3

 Score 27

Cool down 6 exercises 60s each

12/2/12 Day 3 King of Clubs

Mod intensity day

Intu-flow

King of clubs level level 1

Me combination 45 & 25 lbs club

Steven 15/25 lbs club

Shane 10 lb club

Prasrara


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Location:Queens Park Ave,Mayfield Heights,United States

11/29/12 - King of Clubs - Day 2

Low Intensity

Stress Conversion

Some Kenpo with the Boys

11/28/12 - King of Clubs - Day 1

Glad to be back at it.

Day 1

Stress Prevention

3.12.12 - Day 13 - Repeat - No Intensity

I did play some mre basketball with the family, but kept the intensity way down

 

Intu-Flow

3.7.12 - Day 15 - Moderate Intensity

Intu-Flow

Strength Day

A1. Dbl KB Clean & Press - 2x32kg - 3x4

A2. Barbell Bent Rows - 230# - 3x5

B. Figure 8 Shield Casts - 45# Clubbell - 2x10 

C1. Whack-a-Mole (arm cast + squat) - 45# Clubbell - 2x10

C2. Dbl Clubbell Swipes - 2x25# - 2x10

 

Prasara -

Forward fold - 1 min

Down Dog - 1 min

Up Dog - 1 min 

Sleeping warrior - 1 min

Arm Thread - 30s L/R

Drill bit - 1 min

Pigeon - 30s L/R

 

3.6.12 - Day 14 - Low Intensity

Intu-Flow

Prasara Yoga

3.5.12 - Day 13 - No Intensity - Repeat

Intu-Flow

Needed more recovery

3.4.12 - Day 13 - No Intensity

Intu-Flow

Really good sign today, no shoulder pain at all. The past two days have been the heaviest and more intense since June. I have to thank the CST method for fixing my shoulder. I really should have gone to the ortho, but I hate to go to the doc. I would say that my shoulder is ~95% of what it was. I know I will not neglect KB anymore. I will just blend them in with my CST stuff

3.2.12 - Day 11 - Moderate Intensity #4x7 #mikemahler #greatsession

A Mike Mahler inspired session tonight. This was the best session I have had since I hurt my Shoulder in June 2011.
Intu-Flow
Strength Day
A1. Dbl. C&P - 2x32kg - 5x4
A2. Dbl. KB rows - 2x32kg - 5x5
B1. Dbl. KB Front Squats - 2x32kg - 3x3
B2. Dbl. KB Snatches - 2x24kg - 3x5
CNS is fried. Would have done more but form was getting shaky on the dbl 32kg cleans. i didn't want to re-injure my shoulder.
Prasara Yoga

2.26.12 - Day 8 - High Intensity

Intu-Flow

KB Snatches - 16kg - 1x30/30, 8x15/15 - 300 total reps - 12:00 minutes

Prasara - individual poses

Worked on Hero flow again

2.25.12 - Day 7 - Moderate Intensity

Intu-Flow

1h KB C&p - 32kg - 5x3 L/R

CB Shield Casts - 45# - 1L/1R = 1 - 4x10 - switched grips every set

Figure - 8 Shield Cast - 45# - 1L/1R = 1 - 4x5

Meternome - 45# - 1L/1R = 1 - 2x5

spinal rocks - 2x10

 

Prasara

2.24.12 - day 6 - low intensity

Intu-Flow

Hero Parsara Flow from CBHE