1.3.17 - Been a while

Intu-flow

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

Prasara cool down

7.27.15 - Day 8 - TacFit Commando recruit 1 - Low Intensity

Intu-Flow

Warm-Up 1

Prasara

Cool Down 1/2/3 - 18 Prasara Poses 1 min each (30s L/R for each side)

7.21.15 - Day 2 - TacFit Commando Recruit 1 - High Intensity

Intu-Flow Warmup

Recruit 1 - 6 exercise 8x20s/10s, 1 minute between exercises
1. Forward Front Lunge 1L/1R = 1 rep
2. Push Plank knee
3. Sit Thru Knee 1L/1R=1 rep
4. Push Up
5. Basic Spinal Rock
6. Tripod Extension 1L/1R=1 rep

Praiser cool down

7.20.15 - Day 1 - Tacit Commando Recruit 1 - Mod Day

Intu-Flow Warmup

Recruit 1 - 6 exercise 8x20s/10s, 1 minute between exercises
1. Forward Front Lunge 1L/1R = 1 rep
2. Push Plank knee
3. Sit Thru Knee 1L/1R=1 rep
4. Push Up
5. Basic Spinal Rock
6. Tripod Extension 1L/1R=1 rep

Praiser cool down

9.6.14 - TacFit Warrior Lite - Day 11 - Mod Intensity

Warrior Warmup

Warrior Lite - 6 exercises 8x20/10 each

Warrior Cooldown

9.4.14 - TacFit Warrior Lite - Day 10 - Low Intensity

Warrior Stress Conversion

Basketball with Shane

8.20.14 - CB and movement session

Intu-Flow

CB Circuit - 25# CB - 10 reps each grip LH/RH no rest in between
1. Guard Squats
2. Leve Press
3. Side Swing
4. Front Pendulums
5. Swings


Lunges 3x5/5

Sit thru knee/leg - 3x5/5 - first set was knee, last 2 were leg.

Shinbox switches 2x5/5

Prasara

Basketball with Shane

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

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...

10.19.13 - Training ADD

Deep Intu-Flow Session

BW circuit - 2 rounds  - 10 reps each
trinty squats - pulling down with hip flexors and hamstrings
Push ups
sit-thru knee - 1L/1R =1
roman chair sit ups

CB rock-its - 1F/1B =1 - used 25# CBs - 15 reps
Inward circles - 10L/10R - 15# CB

BB rows - 10 reps - went light only 135#

A1. kneeling ab roll outs - 10 reps
A2. dbl KB side bends - 32kgs - 10L/R

Prasara
Down Dog - 60s
Up dog - 60s
sleeping warrior - 60s
arm thread - 30s L/R
pigeon - 30s L/R
drill bit  - 60s

8.22.13 - TFC - Recruit 1 - day 4 - Low Intensity

All 3 recruit cool downs

Cool downs - 18 exercises 60s each exercise.

5.12.13 - CNS boost session

Intu-Flow

Dbl KB Alt Presses - 3x4L/R - 2x32kgs
Dbl KB Rows - 3x5 - 2x32kgs
CB Gama Casts - 3x10 (1L+1R=1) - 45#
Dbl KB side bends - 3x5L/R

Prasara

3.23.13 Spiderman primer Cycle Day 14

Mod Intensity

Spiderman Mobility

Move & Groove x2

Back after missing Wed. due to falling asleep, Thursday for the 6 hr drive to Louisville after work and my wife's cousins funeral yesterday.

6.11.12 - Density Cycle day 14

Intu-Flow

Alt mills - 8/8 on the minute for 14 minutes

Prasara Yoga

5.31.12 - Density Cycle Day 9

Intu-Flow

Dbl. Swipes - 7 on the minute for 16 minutes

Prasara

5.29.12 - Density Cycle Day 8

Intu-Flow

Prasara

5.28.12 - Density Cycle Day 7

Intu-Flow

Hammer Swings - 6cw/6ccw on the minute for 18 minutes

Prasara

5.26.12 Density Cycle Day 5

Intu-Flow Warmup

DBL swipes - 6 reps on the minute for 18 minutes - 25# for me/15# for Steven

Prasara Body Flow yoga Cool Down

5.23.12 Density Cycle day 3

Intu-flow warmup

Hammer swings - 5cw/5ccw on the minute for 20 minutes

Prasara


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Location:Queens Park Ave,Mayfield Heights,United States

5.21.2012 - Density Cycle Day 1

Steven and I are starting a clubbell Density Cycle on the Trial by Fire exercises, DBL Swipes, Alternating Mills, and Hammer Swings.

The goal is 

100 Double Swipes continous

100 Mills L/R Continous

100 Hammer Swings (50CW/50CCW)

we will be following a 4 day cycle. An Intu-Flow warmup and prasara cooldown will be added

Day1 - Dbl Swipes

Day 2 Alt Mills

Day 3 - Hammer Swings

Day 4 - Intu-Flow and Prasara recovery

 

Today

Intu-Flow

Dbl Swipes 5 reps on the minute for 20 minutes

6 minute Prasara cool down