I get my knee finally better after 2 years, then I mess up my right shoulder again....but yesterday was the first pain free session in over 2 years. I am so out of shape.....
Intu-Flow
I used DBL 16kgs
A1. DBL KB C&P 5x5
A2. DBL KB Bent Rows 5x5
B1. DBL KB Swings 5x5
B2. DBL KB Squats 5x5
C1. Ab wheel rollouts (sort of) 2x5
Prasara Cooldown
Showing posts with label KBs. Show all posts
Showing posts with label KBs. Show all posts
Tuesday, August 6, 2019
Thursday, April 26, 2018
4/26/18 - Session
Intu-Flow
A1. OA KB C&P w/32kg - 5x5/5
A2. OA KB Rows w/40kg - 5x5/5
B1. Dbl KB Squats w/2x16kg - 3x5
B2. 20# Medball Arm-Cast squats - 3x6
Prasara
A1. OA KB C&P w/32kg - 5x5/5
A2. OA KB Rows w/40kg - 5x5/5
B1. Dbl KB Squats w/2x16kg - 3x5
B2. 20# Medball Arm-Cast squats - 3x6
Prasara
Wednesday, January 4, 2017
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.....
Thursday, January 22, 2015
Tuesday, January 20, 2015
Tuesday, August 19, 2014
8.19.14 - A Quick Session
I have been neglecting training since about mid 2011. Now I have started to delve in programming so that is sucking up a lot of my time.....But enough excuses.....
Deep Intu-Flow Session
Spinal rocks - 2x10
Circuit - 2x24kgs - 5 reps - no rest between exercises. 2 rounds
1. Dbl C&P
2. Dbl KB Rows
3. Dbl KB Front Squats
4. Dbl KB swings
5. Dbl KB Snatches
Farmer's Walks - from back of garage all the way down the drive way and back is one set. 2x 2x32kgs
Prasara - 1 min each & 30s/30s for alternating ones
Down Dog
Up Dog
Sleeping Warrior
Arm Thread
Floor Scorpion
Drill Bit
Cat
Played basketball for a hour with Shane.
Not bad session...way out of shape
Deep Intu-Flow Session
Spinal rocks - 2x10
Circuit - 2x24kgs - 5 reps - no rest between exercises. 2 rounds
1. Dbl C&P
2. Dbl KB Rows
3. Dbl KB Front Squats
4. Dbl KB swings
5. Dbl KB Snatches
Farmer's Walks - from back of garage all the way down the drive way and back is one set. 2x 2x32kgs
Prasara - 1 min each & 30s/30s for alternating ones
Down Dog
Up Dog
Sleeping Warrior
Arm Thread
Floor Scorpion
Drill Bit
Cat
Played basketball for a hour with Shane.
Not bad session...way out of shape
Thursday, May 15, 2014
5/15/14 grinds
Intu-flow
TGUs - 5 minutes with 24kg
Windmills 3x5/5 w/20kg
Ab Wheel 3x5
Prasara
Down dog
Up dog
Sleeping warrior
Arm thread L/R
Seal
Wednesday, May 14, 2014
5/14/14 Swings
Intu-Flow
Swings 10/10 on the minute for 12 minutes. 8 rounds w/24kg & 4 rounds w/20kg
Hip flexor stretches
Pumps
Tuesday, May 6, 2014
Monday, May 5, 2014
5/5/14 Swings
Intu-Flow
OA Swings 10/10 on the minute for 12 minutes - 240 reps with 20 kg
Spinal rocks 2x10
Ab Wheel 3x5
Forearm frogs
Table
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
Saturday, November 2, 2013
11.2.13 KB Session
Intu-Flow
Snatches - 5x10/10 - 24kgs
Windmills 3x5/5 20 kg
Roman chair sit-ups 2 x20
Monday, October 21, 2013
10.21.13 some KBs & Clubs
Intu-Flow
OA C&P - 3x3L/R - Bulldog (88#)
BB Rows 3x5 - 205#
Meternome 1l + 1r = 1 - Bruiser 3x5
Single leg dead lift KB opposit hand - 3x5/5 - 24kg
Ab roller
Prasara
Monday, April 22, 2013
4.22.13 KB session
Intu-Flow
Mahler fat loss
A1. Alt MP Presses 5x5l/r
A2. Alt Rows 5x5l/r
B1. Kickstand lunges 5x5l/r
B2. Dbl KB Swings- outside legs 5x5
C1. Dbl KB overhead walk - 2x30s
Prasara
Mahler fat loss
A1. Alt MP Presses 5x5l/r
A2. Alt Rows 5x5l/r
B1. Kickstand lunges 5x5l/r
B2. Dbl KB Swings- outside legs 5x5
C1. Dbl KB overhead walk - 2x30s
Prasara
Wednesday, July 11, 2012
7/11/12 - KB session
Intu-Flow
Dbl Kb C&P - 3x5 w/32kgs
OA KB rows - 3x5/5 w/40kg
dbl kb front squats - 3x5 w/32kgs
dbl kb swings - 3x10 w/24kgs
I had planned on using the 40kg fro presses, but shoulder wasn't feeling that great so stuck with the 32kg
Saturday, July 7, 2012
7.7.12 - KB & TaeBo
Intu-Flow
dbl Kb Mp - 3x10 w/24kgs
alt Kb rows - 3x10 - w/24kgs - 1L+1R = 1 rep
TaeBo - Billy's Boot Camp - Basic training - 1/2 the vido - 30 minutes. I broke out this 2004 video from a box in the attic.
The gargae was over 100 degrees so it was alittle hot.
Well slowly getting back in the grrove - 4 sessions this week.
7.4.12 - KB 5x5
Intu-Flow
Dbl. KB MP - 3x5 w/24kgs, 2x5 w/32kgs
Dbl KB rows - 5x5 w/32kgs
Kb Clean + Front Squats - 5x5 w/24kgs
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