8-5-19 - First pain free training session in over 2 years - KB 5x5

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

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

1.3.17 - Been a while

Intu-flow

Dbl KB C&P Ladders - 3x2,4,6,8,10 w/2x16kg

Prasara cool down

5.10.16 - Swings

Cut the grass then the training session

Intu-Flow

Wall Slides

KB Swings 10/10 w/24kg on the minute for 12 minutes

Prasara cool down

5.5.16 - Swings for Cinco de Mayo

Halo - 1x10/10 w/20kg

Swings on the minute for 12 minutes - 12x20 w/52kg
first 8 minutes were 10/10 on the minute.
Last 4 minutes were 2h swingsx20.
Cardio sucks. Great way to spend 12 minutes......Who doesn't have 12 minutes to spare....I wonder why I have been so lazy. My wife says its stress at work, could be.....

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.....

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

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.

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...

7.7.13 - ROTK - Ballistics

Intu-Flow

Dbl C&J ladders - 3x2,4,6 with 32kgs

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

2/20/12 -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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1.16.12 - Kenpo and KB Swings

Held Horse stance for the entire duration of Snap! - Power 5:46

Punches
lead Backfist 10L/R
rear snap punch - 10L/R
Combo Lead backfist/Rear snap punch/Lead hook 10L/R

Kick
Combo rear leg Front Thrust/back thrust/side thrust/wheel kick 10/l/r
combo rear leg front/back thrust 10l/r
Rear canted side kick 10L/R

All yellow and Orange Techniques

KB Swings
20 2h swings on the minute for 6 minutes

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

12.13.11 - Kenpo - Yellow belt review #Kenpo #AKLA

Intu-Flow

Kick Stretches

5 step horse stance - went old school and held for half of Power by Snap while doing Blocking Set 1 and Finger Set 1.

Yellow belt Techniques 10x each
Delayed Sword
Alternating Maces
Sword of Destruction
Deflecting Hammer
Captured Twigs
The Grasp of Death
Checking the Storm
Mace of Aggression
Attacking Mace
Sword and Hammer

Short Form 1 Both Sides

Kicks - 10 reps L/R
Front Snap Kick
Rear Snap Kick
Side Snap Kick
Wheel Kick
Side Thrust Kick
Roundhouse  Used Drag Step

stretching - used Relax into Stretch by Pavel (RIS)

Prasara.