12/16/09 - Wednesday - Density Cycle - Hammer Swings

Intu-Flow  -  Long and slow session

The garage was freezing so did some jumping jacks to get the blood pumping

Density Cycle
Hammer Swings - 15# - 1x100 - 50CCW, 50CW

Supplement - KB Circuit -2 rounds- even though they were in front of the heater for 1/2 hr, still cold as hell
A1. Dbl MP - 24kgs - 10
A2. Dbl Bent rows - 24kgs - 10
A3. Dbl swing - 24kgs - 8
A4. dbl front squat - 24kgs - 8
A5. dbl over head walk - 24kgs - 160 ft

Prasara Yoga Compensation
Plow
Neck Rolls
Sleeping warrior to Down Dog to Up dog
kneeling side bend
locust
seal walk
forward fold
worked on crab/table

12/14/09 - Monday - Density Cycle - Dbl Swipes

Intu-Flow

Density Cycle
Dbl swipes - 15s - 1x100

Supplement
A1. Dbl MP - 32kgs - 3x5
A2. OA Bent rows - 48kg - 3x5/5

Barbarian Squats - 15s - 1x15

Compensatory
plow
sleeping warrior
down dog

hip flexor streches

12.9.09 - Wednesday - Density Cycle - Alt Mills

Intu-Flow

Density Cycle
Alt Mills - 15# - 8x13/13 on the minute - Had 1 sec left - now on to 8x14/14 - finally

Supplement work
KB Circuit
1. Dbl C&P - 32kgs - 5 reps
2. Alt bent rows - 32kgs - 5/5 reps
3. Prisoner rear foot elevated split squats - 5/5 reps
4. dbl cb swings - 15s - 15 reps

2 rounds

Compensatory
plow
neck rolls
sleeping warrior to down dog to up dog
Locust
seal walk
rabbit to camel
kneeling side bend
twisting tripod
ground scorpion
shoulder bridge

12/7/09 - Monday - density Cycle - Dbl Swipes

Intu-Flow

Density Cycle
Dbl Swipes  - 15s - 1x100

Supplement work
MP - 24kgs - 2x10

No Compensation because kerosene heater broke and the garage was freaking cold.

12.1.09 - Tuesday - Density Cycle - Hammer Swings

7:00 PM
Intu-Flow

Density Cycle
Hammer Swings - 15# - 8x14 on the minute - 4 sets CW/4 sets CCW

Supplement work
A1. Dbl C&P - 32kgs - 2x5
A2. Alt Bent Rows - 32kgs - 2x5

Good mornings - 48kg - 2x10

Compensatory
Plow
Neck Rolls
Sleeping warrior to Up Dog to Down Dog
kneeling side bend
forward fold

11.23.09 - Monday - Density Cycle - Dbl Swipes

Intu-Flow - adv/kb warm up combo

Density Cycle
Dbl swipes - 15s - 8x13 on the minute

Supplement
2h swing drop sets - 2 rounds - 48kg-40kg-32kg-24kg-20kg - 1 minute between rounds
round 1 - 20/10/10/10/10
round 2 - 10/10/10/10/10

My conditioning sucks, so adding in some high rep ballistics. I will be increasing the rounds as i go forward.

Compensation
plow
neck rolls
sleeping warrior to down dog to up dog
seal walk
locust
kneeling side bends

11.19.09 - Thursday - Density Cycle - Hammer Swings

7:30 pm
Intu-Flow - Adv - increased reps to same as Kb warm-up

Density Cycle
Hammer Swings - 15#s - 8x12 - 4CW, 4CCW

Supplement Work
Dbl LCCJ - 32kgs - RTK Ladder style - took it easy - just trying to get back into heavy stuff without aggravating my shoulder(which is much better thanks to the CST stuff)
3x2,4
1x2
Dbl sumo dead lifts - 32kgs- 2x10

Compensatory
Plow - very good today after shaky the last couple
neck rolls
sleeping warrior to Down Dog
Rabbit to camel - Rabbit sucked, camel OK, but i have to hold onto my pants not my feet - working on it
locust
seal walk
kneeling side bend
ground scorpion

11.17.09 - Tuesday - Density Cycle - Alt Mills

8:00 pm
Intu-Flow - mix of adv and kb warm up

Density Cycle
Alt Mills - 15#s - 8x12/12 on the minute - finished over by 1 sec. This was hard, I had no rest except for for 5 secs on minutes 2 & 3. I will do this again next week. The problem could be that my Homemade CBs, Plastic bats w/quikcrete, are actually bigger than a real 25# CB. More of a challenge!

Supplement work - grinds
Dbl MP - 24kgs - 4x6 - esay
BB Bent rows - 225# - 3x4

Compensatory
Spinal rocks - I worked on these about 15
seal walk
sleeping warrior

11.16.09 - Monday - Density Cycle - Dbl Swipes

6:25 Pm
Intu-Flow

Density Cycle
dbl swipes - 15#s - 8x12 on the minute - Thumbs are aching

Supplement work
OALC - 2 minutes @ 10RPM L/R- 20kg - different

Snatch - 1x25/25 - 20kg

Compensatory/Prasara
Wind removing
Plow
Neck rolls
sleeping warrior to Down Dog
Locust
Ground scorpion

11.4.09 - Wednesday - Density Cycle - Hammer Swings

6:30 pm
Intu-Flow - combo of adv, intermediate & KB warm -up

Density Cycle
Hammer Swings - 12x9 on the minute - 6 CCW, 6 CW

Supplement work
OA Snatches - 32kg - 3x5/5

Loaded clean - 48kg - 1x5/5, 1x1/1 - fried after first set

Compensatory - later after shower

11.3.09 - Tuesday - Density Cycle - Alt Mills

6:15 pm
Intu-Flow - Advanced - followed the DVD

Density Cycle
Alt Mills - 12x9/9 on the minute

Supplement work
OA swings 24kg - 6x10/10 on the minute

Compensatory work
Plow - getting closer
sleeping warrior to down dog
Locust
seal walk
kneeling side bend
ground scorpion
upward dog

11.2.09 - Monday - Density Cycle - Double Swipes

5:30 PM
Intu-Flow - Intermedite/Advanced mixed

Density Cycle
Dbl Swipes - 15#s - 12x9 on the minute

Supplemental work
A1. Dbl MP - 32kgs - 3x5
A2. RR - 32kgs - 3x5/5
B1. Dbl Snatches - 24kgs - 2x5
B2. Dbl FSQ - 24kgs - 2x6

Compensatory work
Plow - x2
Neck rolls
Locust
Seal walk
Sleeping warrior to Down dog
kneeling side bend
seated spinal twist
tripod
forward fold - x3 - each time i went deeper with my hands, my mid spine popped - felt awsome

10.16.09 - Friday - Started my CB Density Cycle today

Intu-Flow  - Advanced Level

Dbl Swipes - 15#s
20x5 on the minute for 20 minutes

A1. slow and controlled Sit-ups 2x6
A1. Dbl OH walks - 24kgs - 2x80 ft

I will do Zhan Zhaung and Compensatory exercises later

10.9.09 - Friday - Day 25 of 4x7

AM

Zhan Zhaung - Wu Chi - Day 4 of 21 @ 15 minutes

PM
Intu-Flow - Intermediate lvl

heavy Day
KB circuit - all exercises 8 reps, no rest between exercises, 1 min between rounds - 3 rounds
1a. Dbl MP - 24kgs
1b. Dbl Bent rows - 24kgs
1c. Dbl swings - 24kgs
1d. Dbl fsq - 24kgs

Nice session

worked on Deck squats - with 20kg, they are easy. Tried 20# Kb and 10# Medicine ball, no luck. During my Density cycle coming up, i will add in spinal rocks and deck squats at the end.

Compensatory later this evening

10/1/09 - Thursday - Day 17 of 4x7

Intu-Flow - Intermediate lvl

Strength day
c&p - 24kg - 2x1,2,3,4,5 L/R

Front Lever press - 15# - 2x5/5
Side Lever press - 15# - 2x5/5

Shoulder dislocates with purple Jump Stretch - 3x2 reps

Scapula pull - purple Jump Stretch - 3x5

I integrated the dislocates between ladder sets. Shoulder was tempermental until third set of dislocates. No pain or discomfort while doing CB work. I am thinking of getting BER to help recuperate the shoulder and lay off all CB and KB work.

9.27.09 - Sunday - Day 13 of 4x7

Intu-Flow

Wu Chi - day 16 of 21 @ 10 minutes

Heavy Day

OA Swings - 24kg on the minute
10x10L/10R

Dbl CB torch press - 15#s
3x10

Done

9.18.09 - Friday Day 5 of 4x7

AM
Intu-Flow - Intermediate

Wu Chi - Day 9 of 21 @ 10 minutes

PM
No Intensity
 I had to switch days.

9/14/09 - Monday - Day 1 of 4x7

AM
Intu-Flow

Wu Chi - Day 5 of 21 @10 minutes

PM
Heavy Day

A1. Dbl C&P - 32kgs - 3x4
A2. BB Rows - 225# - 3x5

B1. Dbl swings - 32kgs - 3x8 - low chest level
B2. Dbl Front Squats - 32kgs 3x5

C. Combo - Armbar-Tgu(up)-Windmill-OH Squat-TGU(down) - 20kg - 1x3/3 - The OH squat sucked but better.

9.9.09 - Wednesday - Day 28 of 4x7

Intu-Flow

Wu Chi - Day 3 of 21 @ 10 minutes

Heavy day

2 rounds of the following

Dbl dead cleans - 2x5 - 32kgs

RR - 2x5/5 - pulling bulldog, supporting on beast

OAJ - 2x5/5 - 40kg

High pulls - 2x5/5 - 40kg

Dbl front squats - 2x5 - 32kgs

Nice CNS and testosterone boost

This completes this cycle. I will be starting another one Thursday since I took off 3 days during this one.

9.8.09 - Tuesday - day 27 of 4x7

Intu-Flow

Wu Chi - Day 2of 21 @ 10 minutes

Medium day

Dbl LCCJ - 24kgs
5x10

Mills - 15#
3x20/20
2x10/10

Drumming - 15#s
3x10