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

5.10.16 - 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

5.2.16 - 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.....

9.2.14 - TacFit Warrior Lite - Day 8 - Hi Intensity

Warrior Warmup

Warrior Lite

6 exercises - 8x20/10

Warrior cool down

9.1.14 - TacFit Warrior Lite - Day 7 - mod intensity

Warrior warmup

Warrior Lite - 6 exercises 8x20/10

Warrior cool down

8.31.14 -TacFit Warrior Lite - Day 6 Low Intensity

Stress Conversion

8.29.14 - TacFit Warrior Lite - Day 4 hi intensity

Warrior warm up

Warrior lite

6 exercise 8x20/10

Warrior cool down 

8.28.14 - TacFit Warrior Lite Day 3 - Mod day

Warrior warm up

Warrior Lite mission 

6 exercises 8 x 20/10 - Tabata protocol

Warrior cool down

I have let myself go so bad. I have lost so much movement, it is like 2007 all over again. 

5.19.14 Grinds

Intu-Flow

2h CB Casts 4x5/5 w/45#

Should park Squats 3x5/5 w/45#

Goblet Squats stretches - 3 reps holding bottom while pushing knees apart w/20kg 10/20/30 seconds

Dbl KB one leg dead lifts - 4x5 w/2x24kgs. Alt leg between sets

Prasara

Down dog 60s

Up dog 60s

Sleeping warrior 30s

Rabbit 30s

Arm thread 30sl/r

Drill bit 60 s

Wrist stretches 30s

5/15/14 grinds

Intu-flow

TGUs - 5 minutes with 24kg

Windmills 3x5/5 w/20kg

Ab Wheel 3x5

Prasara 

Down dog

Up dog

Sleeping warrior

Arm thread L/R

Seal

5/7/14 Ageless Mobility

Ageless Mobility

3.17.14 Back from extended break

Intu-Flow

Alt Arm Casts - 2x25# CBs 5x5/5

Paralellettes push-ups 5x5

Mills - 15# CB 1x25/25

Shinbox switches - 2x5/5

Forward ellipse 2x5

Backward ellipse 2 x5

Prasara

1.19.14 - 4x7 - Day 6 - Low Intensity

Intu-Flow

Prasara

1/15/14 - 4x7 day 3 Mod intensity

Intu flow

3x5 for each of these

Dead c&p 24kgs

Alt Kb rows 1/1=1

Whack a mole 45# club bell - 1/1=1

Prasara

Mental note heat the garage before going out there. The bells hurt my hands when grabbing them they were so cold

1/14/14 - 4x7 - day2 - Low intensity & some basketball

Went to Wildcat Sports & Fitness with the family and played basketball with my sons and their friends for 1.5 hrs. Some full court and two games half court 5 on 5.

Intu-Flow - quick session

Prasara - deep session I needed to decompress

12.31.13 - Finally back to the steel

Gashed my left index and middle fingers right at the bend of the knuckle when a bowl shattered on Thanksgiving. That is what I get for trying to catch a ceramic bowl while it is falling.

RESET breathing to speed up heart as it was freaking cold in the garage.

Deep Intu-Flow session

5x5 Session - except for CB swings - 10 reps for that one
DBL KB MP - 24kgs
Barbell row - 225#
DBL CB swings to head - 25#s
Goblet squats - 32kg - ATG - working the side to side at bottom of each rep

Prasara
Drillbit - 60s
Down/Up dog - 30s/30s
sleep warrior/rabbit - 30s/30s
neck/shoulder roll - 30sL/R
seated twist - 30sL/R
floor scorpion - 30sL/R

10.21.13 some KBs & Clubs

Intu-Flow

OA C&P - 3x3L/R - Bulldog (88#) 

BB Rows 3x5 - 205#

Meternome 1l + 1r = 1 - Bruiser 3x5

Single leg dead lift KB opposit hand - 3x5/5 - 24kg

Ab roller 

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