8/3/09 - Monday HFT

Mobility drills

HFT
A1. C&P - 24kgs - 3x8
A2. Inverted Rows - 2" pipe - 3x5

B1. Dbl Swings - 24kgs - 3x10
B2. Dbl FSQ - 24kgs - 3x8

C1. Windmills - 20kg - palming the floor - 2x5/5
C2. TGU - 20kg - 2x5/5

Inversion 2 minutes

7.29.09 - Wednesday

Intu-Flow

A1. Dbl C&P - 24s- 3x6
A2. Alt RR - 24s- 3x6

B1. Dbl Snatches - 24s- 3x6
B2. Dbl FSQ - 24s- 3x6

C1. Windmills - 20kg- 2x5/5
C2. Ab roll out - 2x5

RIS
Inversion table

7.27.09 - Monday

A1. Dbl C&P - 3x6
A2. Alt renegade Rows - 3x6
B1. Dbl C&FSQ - 3x6

All done with the 24s. I starting back light - This was actually easy. 30s rest between sets

Tactical frog and some RIS afterwards.
I am adding Kenpo back into the mix so that is up tomorrow.