Deep Intu-Flow Session
BW circuit - 2 rounds - 10 reps each
trinty squats - pulling down with hip flexors and hamstrings
Push ups
sit-thru knee - 1L/1R =1
roman chair sit ups
CB rock-its - 1F/1B =1 - used 25# CBs - 15 reps
Inward circles - 10L/10R - 15# CB
BB rows - 10 reps - went light only 135#
A1. kneeling ab roll outs - 10 reps
A2. dbl KB side bends - 32kgs - 10L/R
Prasara
Down Dog - 60s
Up dog - 60s
sleeping warrior - 60s
arm thread - 30s L/R
pigeon - 30s L/R
drill bit - 60s
Showing posts with label Barbell training. Show all posts
Showing posts with label Barbell training. Show all posts
Saturday, October 19, 2013
Monday, September 26, 2011
9.26.11 - TacFit Mass Assault - Day 5 repeat
Mod intensity
All - Mass Assault warm up - spinal rocks added in
Me -
dbl C&P - 24kgs - 5x5
Bent over rows - 225# - 5x5
dbl Kb front Squats - 24kgs - 3x5
Cb mills - 15# 4x15L/R
Steven & Shane
Bench presses
cb squats
played basket ball
Teasha came out and did some bench presses and the treadmill.
Cool down
The family that trains together stays together :)
All - Mass Assault warm up - spinal rocks added in
Me -
dbl C&P - 24kgs - 5x5
Bent over rows - 225# - 5x5
dbl Kb front Squats - 24kgs - 3x5
Cb mills - 15# 4x15L/R
Steven & Shane
Bench presses
cb squats
played basket ball
Teasha came out and did some bench presses and the treadmill.
Cool down
The family that trains together stays together :)
Sunday, May 8, 2011
5.8.11 - TFW - Pre-Recruit - C6D4
High Intensity - A little different today - Family joined the YMCA. So I took Steven to Deadlift and press
Quick warm up
Barbell Military presses - 3x5 - teaching Steven how - Shoulder pack, different breathing, bracing
Deadlifts - 3x5 - same as above - first set he tried to use back. Once I explained the difference with using his legs. Easy
Probably squats tomorrow as my youngest Shane starts Kajukenbo. I think he will like it. I just wish he would let me teach him American Kenpo, but you know I am dad, so I don't know anything.
Strain Prevention later. It felt good to lift some heavy shit.
Quick warm up
Barbell Military presses - 3x5 - teaching Steven how - Shoulder pack, different breathing, bracing
Deadlifts - 3x5 - same as above - first set he tried to use back. Once I explained the difference with using his legs. Easy
Probably squats tomorrow as my youngest Shane starts Kajukenbo. I think he will like it. I just wish he would let me teach him American Kenpo, but you know I am dad, so I don't know anything.
Strain Prevention later. It felt good to lift some heavy shit.
Friday, April 9, 2010
4.9.10 - Recuit Mission 1 - Day 23
Moderate Day - Strength day
Warm Up 1
BB MP - 135x5, 145x5, 155x5, 165x5
Deadlift - overhand grip - 135x5, 225x5, 275x5x2
OH squats - 45x5, 85x5x2
Cool down 1
Warm Up 1
BB MP - 135x5, 145x5, 155x5, 165x5
Deadlift - overhand grip - 135x5, 225x5, 275x5x2
OH squats - 45x5, 85x5x2
Cool down 1
Tuesday, September 22, 2009
9.22.09 - Tuesday - Day 9 of 4x7
Intu-Flow
Wu Chi - day 12 of 21 @ 10 minutes
Heavy day
Deadlifts
1x5 - 245
1x5 - 275
1x5 -300
BB C&P - from floor
1x5 - 135
2x4 - 155
Compensatory Exercise
plow
neck roll
sleeping warrior
locust
Seal walk
rabbit to camel
kneeling side bend
Tripod lift
The twisted chair
the wind removing
seated Spinal twist
floor scorpion
I didn't do all of the exercises on the DVD. I did find that I need to do these more often because i have limitations on all of them. I will work on these and the others everyday from now on.
Wu Chi - day 12 of 21 @ 10 minutes
Heavy day
Deadlifts
1x5 - 245
1x5 - 275
1x5 -300
BB C&P - from floor
1x5 - 135
2x4 - 155
Compensatory Exercise
plow
neck roll
sleeping warrior
locust
Seal walk
rabbit to camel
kneeling side bend
Tripod lift
The twisted chair
the wind removing
seated Spinal twist
floor scorpion
I didn't do all of the exercises on the DVD. I did find that I need to do these more often because i have limitations on all of them. I will work on these and the others everyday from now on.
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