1.2.10 - More Prasara

Intu-Flow warm-up from TCBBB

Forward Pressure -
worked on all 7 exercises - quad ellipses, down dog press, up dog press, swinging plank press, screwing press, quad hop & hopping crow
I watched the beginner flow 4 times, doing it the final 3 times - my flow is a little jagged but it will get better:)

Parsara Recovery from the TCBBB - followed along with Adam

I worked on shinbox switches - keeping my heels down - 5 switches each side

12.31.09 - New Year's Eve session

Intu-flow Warm-up from Clubbell Trianing Black Book(TCBBB)

Forward Pressure - Worked on the 7 exercises and watched and tried to follow along with Beginner flow - harder than I thought....

Prasara Recovery from TCBBB - I need a lot of compensation work......maybe  4x7 cycle of nothing but Prasara would do me good, something to think about.

12.15.09 - Tuesday - Density Cycle - Alt Mills

Intu-Flow

Density Cycle
Alt Mills - 15# - 8x14/14 on the minute - 40s over the 8 minutes - a work in progress

Supplement work
BW Circuit
A1. Push ups - 10
A2. Assisted Pull ups - 3 - Green JS Band - my fat A$$ sucks at these
A3. Prisoner Rear Foot Elevated Split Squats - 5/5
A4. Bench Dips - 10
A5. Green JS Band Pushdowns - 10

Completed 2 times

Roman Chair sit-ups - 2x15

12.3.09 - Thursday - Density Cycle - Dbl Swipes - PR

Intu-Flow

Density Cycle - first time i tried 100 continuous reps
Dbl Swipes - 15s - 1x100 PR - I did it! The most I had ever done in a row before had been 25 reps.... I am happy

Supplement work
CB Front Lever presses - 15# - 2x5/5
CB Side Lever Presses - 15# - 2x5/5
Drumming - 15s - 2x15/15
Prisoner rear leg elevated split squats - 2x10/10

Compensatory
Plow
Neck rolls
sleeping warrior to down dog to up dog
locust
seal walk
kneeling side bend
forward fold
cossack switch

11.9.09 - Density Cycle - Hammer Swings

6:00 Pm
Intu-Flow - adv

Density Cycle
Hammer swings - 10x10 on the minute - 5 CW, 5 CCW

Circuit - 5 rds on the minute
A1. CST Frogger - 3 reps
A2. Jump Lunges -  3/3
A3. CST Swing Split - 3/3

Compensatory/Prasara
Plow
Neck rolls
sleeping warrior to Down dog
Locust
Seal Walk
Rabbit to Camel
Kneeling Side Bend
Ground Scorpion
shoulder Bridge
Up dog

10.30.09 - Friday - Density Cycle - Mills

8:30 PM
Intu-Flow - Intermediate lvl mixed with KB warm up

Density Cycle
Alt Mills - 14x8/8 on the minute

Circuit - 7 rounds on the minute - By Head Coach Adam Steer
A1. CST  frogger - 3
A2. Jumping lunges - 3/3
A3. CST swing split 3/3

10.29.09 - Thursday - density cycle - Double swipes

4:30 pm

Intu-Flow - Intermediate/Advanced mix

Density Cycle
Double swipes - 14x8 on the minute

Supplement work
A1. Dbl C&P - 32kgs - 2x5
A1. Dbl Ballistic bent rows - 32kgs - 2x5

Circuit - 2 rounds of the following
B1. Trinity Squat - 10
B2. Quad Hop - 10
B3. Spinal rock - 10

Compensation
Locust
Seal walk
Sleeping warrior/Down Dog

10.20.09 - Tuesday - Density Cycle - Double swipes

Intu-Flow - Intermediate Lvl

Density Cycle
double swipes - 15#s - 18x6 on the minute for 18 minutes

Then i tried for 5 minutes the following Adam Steer - Bodyweight for fatloss workout
On the minute
3x CST frogger
3x Lunge Jump
3x CST swing split

I will do this for my active rest day for 20 minutes

Here is the link.. Check it out..http://www.bettersbetter.com/2009/10/bodyweight-workout-for-fat-loss.html