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

4/24/18 - session

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

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

5.27.14 Dbl Swings

Intu-Flow 

Dbl Swings 10 on the minute for 12 minutes w/2x24kgs - outside legs 

Total 120 swings w/104# in 12 minutes

RESET breathing in between during remaining seconds

Prasara

I love this humidity. I am ringing wet with sweat. Reminds me of home, god I miss the Sourh!!!!!

Steven was with me and did the same except 10/10 on the minute w/20kg

Teasha was out here doing some dumbbell work and the elliptical. 

The family that trains together stays together!!!!

10.28.13 - Light KB Session

Intu-flow

A1. Alt KB mp 5x5/5 24kgs

A2. BB bent rows - 5x5 - 205#

Mills 5x10/10 15# CB

Ab-roller 2x5

Prasara

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

9.25.13 - KB Session

Intu-flow

A1. H2H C&P 3x6l/r

A2. OA KB Row 3x6l/r

B1. Double Kickstand Lunge- 3x6l/r

B2. Double KB Swings - 3x6l/r

C1. Power Wheel Roll-outs 2x6

C2. Slow and Controlled Sit-ups 2x6

Stretching/Prasara 

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.

4.26.13 - KB Session

Intu-Flow

PHA Circuit - 3 complete round, couldn't finish 4th round or I wouldn't have anything for tomorrow.
3x10l/r of each
1. OA C&P
2. OA KB Row
3. OA KB Front Squat
4. OA KB Swing
5. OA KB Side bend

No rest between exercises, 60s between rounds. All rounds w/24KG. last round crashed on Squats with 20KG. didn't want to train to failure....

Prasara as a cool down

4.23.13 KB Session

Intu-Flow

A1. Dbl KB C&P 5x5
A2. Renegade rows 5x5l/r
B1. Dbl front squats 5x5
B2. Dbl KB swings outside legs 5X5
C1. Dbl KB side bends 5x5l/r

Prasara

6.18.10 - Recruit Mission 3 - Day 75

Moderate Intensity - Decided to hit some iron today

Warm Up 3

A1. dlb C&P - 32kgs - 3x5
A2. Alt Renegade Rows - 32kgs - 3x5L/R

B1. ROPE Assisted Pistols - 3x5L/R
B2. Dbl SLDL - 24kgs - 3x5L/R

Finisher
Gama Casts - Bruiser - 5x10

Cool Down 3
Added in Rabbit and camel