4/23/18 - KB Session

Decided to try again given the knee hasn't hurt in 3 weeks. So here goes:

Intu-Flow

A1. Dbl KB C&P w/2x16kg - 5x6
A2. Alt. KB Rows w/2x16kg - 5x6
B1. Dbl KB Squats w/2x16kg - 5x6
B2. Dbl KB Swings w/2x26kg - 5x6

Prasara

11.6.13 - Dbl C&P Ladders, rope rows, squats

Intu-Flow

Dbl C&P Ladders - 5x2,4,6 - 2x24kgs - 60 total reps

Ring rows - 3x8

Dbl KB Front Squats 3x5 - 2 x24kgs

Prasara cool down

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

10.1.13 - Mahler's KB for Fatloss

Intu-Flow

A1. Double hang C&P 32kgs 3x6

A2. Alt Renagade Rows 24kgs 3x6

B1. Double Clean & Squat 24kgs 3x6

B2. Double Swings 24 kgs 3x6

C1. Side bends 32kgs 3x8/8

C2. Slow and controlled sit-ups 3x6

Prasara

9.27.13 KB Swings

Intu-flow

OA KB swings - 10/10 on the minute for 12 minutes

6.3.13 - heavy session

Intu-Flow

Dbl 32kg MP 5x5

OA KB row- Beast - 5x5l/r

Meternome - Bruiser - 3x10l/r

Dbl 32kg swings- outside legs 3x5

Prasara cool down

Fucking awesome session. Steven was out there with me and he did awesome.

5.12.13 - CNS boost session

Intu-Flow

Dbl KB Alt Presses - 3x4L/R - 2x32kgs
Dbl KB Rows - 3x5 - 2x32kgs
CB Gama Casts - 3x10 (1L+1R=1) - 45#
Dbl KB side bends - 3x5L/R

Prasara

3.17.12 - Light KB session

Intu-Flow

Dbl KB C&P - 2x24kg - 3x5

Barbell Rows - 230# - 3x5

Kickstand Lunges - 2x32kg - 3x5/5

 

Prasara Poses - 1 min each

forward fold

pigeon - 30sL/R

down dog

up dog

drill bit

sleeping warrior

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

 

3.2.12 - 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

2/20/12 -Day 3 - Moderate Intensity

Intu-Flow

A1. Alt. MP -24kgs - 5x5L/R
A2. Barbell bent rows -225 lbs 5x5

B1. Barbell cleans from the floor - 135lbs - 5x5
B2. Dbl kb front squats - 24 kegs - 5x5

C1. Farmer's walk - 32kgs - 2x100ft

Prasara

Feels great to be out in the garage again. The cold air and a great sweat. The man cave. High intensity tomorrow. I have an idea what I will be doing tomorrow, but that all depends on if I am sore tomorrow.


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2/17/12 Roadwork

Off work today, so decided to move most everything back out to the garage. Carrying all eight KBs up the stairs was a nice workout in it's self. I love farmer's walks.

Roadwork
1/4 mile
1h swing 24kg 10/10
1/4 mile
C&P 24kg 10/10
1/4 mile
Forward ellipses 10
1/4 mile
Swings - same as above
1/4 mile
Forward ellipses 10

That was it today. Endurance sucks. It feels great to be back in the garage. Now just to make my sessions more consistent!



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Location:Queens Park Ave,Mayfield Heights,United States

1/11/12 kettlebells & kenpo #kenpo #akla #kettlebells #ata

Band Ageless

KBs
A1. Dbl KB MP 3x3 32kg
A2. Alt KB rows 3x5 32kg

Kenpo
Worked on kicks on heavy bag ~100kicks/leg

Worked with Shane on his side kicks and front kicks. He gets to test for his Orange belt on 1/28/12 @10:00 am. He is doing so well. I am proud

Steven hit the KBs while I was at work. He did the same session as Monday. He is progressing very well. I am proud.


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Location:Queens Park Ave,Mayfield Heights,United States

12/20/11 - TBAR & Kenpo #Kenpo #TacFit #AKLA

AM - Kurz kick stretches

PM - Mod Day
Strain Prevention

TBAR - Level 1 - 4 rounds as prescribed

Dbl KB rows - 32s - 5X5

Kenpo

All of Yellow belt techniques, Blocking Set 1, & short Form 1 - Right side only

first 12 techniques of Orange belt, short form 1 both sides

Kicks on heavy bag
Front snap kick - 10L/R
Rear Front Thrust kick - 10/L/R
Wheel Kick - 10L/R
Lead round house - drag-step - 10L/R
Rear round house - 10L/R
Inward Crescent - 10L/R - rear leg
Outward Crescent - 10L/R - rear leg
Lead snapping side - 10L/R
Lead thrusting side - 10L/R
lead hook kick - drag-step - 10L/R

Spinal rocks - 15 reps

Kurz weighted lying leg exercises

Prasara




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Location:Queens Park Ave,Mayfield Heights,United States

12-14-11 - Kettlebells and Kenpo #kenpo #ATA #AKLA #KB

Intu-Flow

Dbl KB C&P - 1x5 - 2x24kg, 2x4 - 2x32kg
Alt. KB Rows 3x5l/r - 2x32kg

Wall squats - 2.5 mins
Some old Health for Life leg exercise
Side kick wall holds - 30s each leg

Kenpo

Went over some stuff with Steven
Short form one
Delayed Sword
Alternating Maces
Sword of Destruction
Neutral bow
Forward bow

With Shane some of the blocks and strikes from his ATA TKD class

Stretching - RIS stuff

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

12-7-11 - grinds

Intu-Flow

C&P ladders - 32kg - 4x1,2,3,4,5 L/R

Dbl row ladders - 2x32kg - 4x1,2,3,4,5 L/R

A1. roman chair sit-ups - 2x25
A2. dbl kb side bends - 2x32kg - 2x5 L/R

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

12.5.11 - Light Grinds

Intu-Flow

C&P Ladders - 32kg - 3x1,2,3,4,5
dbl kb row ladders - 2x32kgs - 3x1,2,3,4,5

Prasara

The volume is really helping my shoulders. Just have to remember to continue with the extended table or my shoulders will be tight again!


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Location:Queens Park Ave,Mayfield Heights,United States

11.30.11 - Medium Grinds #fitness #ROP #KB #CST #RKC

Intu-Flow

C&P Ladders - 4x1,2,3,4 L/R - 32kg
Dbl KB Rows - 4x1,2,3,4 - 2x32kg - You go, I go fashion with Steven.

Dbl KB Squats - 3x5 - 2x24kg - I can't get the 32s anymore .... A shame. I will soon
Dbl KB Swings - 3x5 - 2x24kg - these sucked

Prasara