Knee not hurting.....
Intu-Flow
A1. Alt KB Presses w/2x24kg - 5x6
A2. Alt KB Rows w/2x24kg - 5x6
B1. 20# MedBall Arm-Cast Squats - 5x10
B2. DBL Single Leg deadlifts w/2x16kg - 5x5/5
Prasara
Showing posts with label Intu- flow. Show all posts
Showing posts with label Intu- flow. Show all posts
Thursday, April 26, 2018
Wednesday, January 4, 2017
Friday, September 4, 2015
9.4.15 - TacFit Medball PDS - Recruit - Day 4 - Hypertrophy day
Morning Intu-Flow
12 min Progressive Yoga D - Warm up
Medball PDS - recruit - 4 rounds of 6 exercises 30s/30s - No rest between rounds
12 min Progressive Yoga D - Cool Down
12 min Progressive Yoga D - Warm up
Medball PDS - recruit - 4 rounds of 6 exercises 30s/30s - No rest between rounds
12 min Progressive Yoga D - Cool Down
Thursday, April 17, 2014
4.17.14 - Active rest Training - CBs and Basketball
Intu-Flow
Dbl CB Swipes - 5x5 w/2x25#
Alt CB Arm Casts - 5x5/5 w/2x25#
Cb Mills - 5x5/5 w/25#
Basketball - game of 33 with the boys - Steven won.
Dbl CB Swipes - 5x5 w/2x25#
Alt CB Arm Casts - 5x5/5 w/2x25#
Cb Mills - 5x5/5 w/25#
Basketball - game of 33 with the boys - Steven won.
Wednesday, April 16, 2014
4/16/14 - KB session
Intu-Flow
A1. Dbl KB C&P - 5x5 w/2x24kgs
A2. Dbl KB Alt rows - 5x5 w/2x32kgs
B1. Dbl KB Swings - 5x5 w/2x24kgs
B2. Dbl KB squats - 5x5 w/2x24kgs
C1. Dbl KB Overhead Walks - 3x30s w/2x24kgs
C2. Dbl KB Farmers walks - 3x30s w/2x24kgs
Finished off with a deep Prasara session
Hopefully I can keep it going. After changing jobs and hurting my shoulder in 2011, my training has sucked. But I really feel the need for hitting the steel again.
A1. Dbl KB C&P - 5x5 w/2x24kgs
A2. Dbl KB Alt rows - 5x5 w/2x32kgs
B1. Dbl KB Swings - 5x5 w/2x24kgs
B2. Dbl KB squats - 5x5 w/2x24kgs
C1. Dbl KB Overhead Walks - 3x30s w/2x24kgs
C2. Dbl KB Farmers walks - 3x30s w/2x24kgs
Finished off with a deep Prasara session
Hopefully I can keep it going. After changing jobs and hurting my shoulder in 2011, my training has sucked. But I really feel the need for hitting the steel again.
Sunday, January 19, 2014
Wednesday, January 15, 2014
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
Intu-Flow - quick session
Prasara - deep session I needed to decompress
Monday, January 13, 2014
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...
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...
Tuesday, December 31, 2013
12.31.13 - Finally back to the steel
Gashed my left index and middle fingers right at the bend of the knuckle when a bowl shattered on Thanksgiving. That is what I get for trying to catch a ceramic bowl while it is falling.
RESET breathing to speed up heart as it was freaking cold in the garage.
Deep Intu-Flow session
5x5 Session - except for CB swings - 10 reps for that one
DBL KB MP - 24kgs
Barbell row - 225#
DBL CB swings to head - 25#s
Goblet squats - 32kg - ATG - working the side to side at bottom of each rep
Prasara
Drillbit - 60s
Down/Up dog - 30s/30s
sleep warrior/rabbit - 30s/30s
neck/shoulder roll - 30sL/R
seated twist - 30sL/R
floor scorpion - 30sL/R
RESET breathing to speed up heart as it was freaking cold in the garage.
Deep Intu-Flow session
5x5 Session - except for CB swings - 10 reps for that one
DBL KB MP - 24kgs
Barbell row - 225#
DBL CB swings to head - 25#s
Goblet squats - 32kg - ATG - working the side to side at bottom of each rep
Prasara
Drillbit - 60s
Down/Up dog - 30s/30s
sleep warrior/rabbit - 30s/30s
neck/shoulder roll - 30sL/R
seated twist - 30sL/R
floor scorpion - 30sL/R
Sunday, October 20, 2013
10.20.13 - cardio
Intu-Flow
If you have followed me long enough, you know I hate to run on the treadmill. Just plain boring, but I did it today for a change. I really like the elliptical much better.
Treadmill - 13:30 minutes (1 mile (almost 2 miles on Elliptical in same time)) - various speed from 3 to 7, sort of like tabata but not exactly. High speeds until I couldn't take it anymore then down to 3 or 4 to walk. Then speed up again.
ab roller 3x5
Some of Pavel's Relax into stretch mixed with some Prasara.
Might need to move the Elliptical outside and out of the living room...
If you have followed me long enough, you know I hate to run on the treadmill. Just plain boring, but I did it today for a change. I really like the elliptical much better.
Treadmill - 13:30 minutes (1 mile (almost 2 miles on Elliptical in same time)) - various speed from 3 to 7, sort of like tabata but not exactly. High speeds until I couldn't take it anymore then down to 3 or 4 to walk. Then speed up again.
ab roller 3x5
Some of Pavel's Relax into stretch mixed with some Prasara.
Might need to move the Elliptical outside and out of the living room...
Saturday, October 19, 2013
10.19.13 - Training ADD
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
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
Tuesday, August 20, 2013
8.20.13 - TFC - Recruit 1 - Day 2 - high intensity
Warm up - 60s each
Elbow rotations
shoulder circles
gun slinger
inside hip circles
outside knee circles
spinal rotations
Recruit 1 - 8 rounds of 20s/10s - Tabata protocol
Front Lunges- 1l/1r=1 - 7x5, 1x4 - score 4
Plank Push Knee - 8x8 - score 8
sit-thru knee - 1l/1r=1 - 3x5, 5x4 - score 4
Basic pushup - aggravates my shoulder - 8x5 - score 5
Spinal rock - 8x5 - score 5
tripod overhead - technique was shaky - 2x4, 6x3 - score 3
Total score - 29 - I have a long way to go!!!!
Cool down - 60s each
drill bit
down dog
shoulder bridge
forearm frog
pigeon - 30s L/R
standing side bend - 30sL/R
Elbow rotations
shoulder circles
gun slinger
inside hip circles
outside knee circles
spinal rotations
Recruit 1 - 8 rounds of 20s/10s - Tabata protocol
Front Lunges- 1l/1r=1 - 7x5, 1x4 - score 4
Plank Push Knee - 8x8 - score 8
sit-thru knee - 1l/1r=1 - 3x5, 5x4 - score 4
Basic pushup - aggravates my shoulder - 8x5 - score 5
Spinal rock - 8x5 - score 5
tripod overhead - technique was shaky - 2x4, 6x3 - score 3
Total score - 29 - I have a long way to go!!!!
Cool down - 60s each
drill bit
down dog
shoulder bridge
forearm frog
pigeon - 30s L/R
standing side bend - 30sL/R
Thursday, April 11, 2013
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