1.3.17 - Been a while

Intu-flow

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

Prasara cool down

4.20.16 - Progressive Yoga C

Wall Slides 5x10

Intu-Flow

20 min Progressive Yoga C - kicked my ass.

4.19.16 Progressive Yoga B

wall slides - 5x10

Intu-Flow

20 min session of Progressive Yoga B

4.18.16 - Progessive Yoga A

Intu-flow

20 min Progressive Yoga A session

9.15.15 - TacFit Medball PDS - Recruit - Day 12 - Hypertrophy

Wall Slides

12 min Progressive Yoga D Warm Up

Circuit - 4 rounds of 6 Exercises 30/30 no rest between rounds

12 min Progressive Yoga D Cool Down

also the 2nd day in a row that my wife has came out and let me train her. Starting her off slow on a 6 day split Chest/Shoulders/Back, Triceps/biceps, Quads/Hams, rinse and repeat, 7th day off. Only 3x5 on exercises. Light weights to start...

9.14.15 - TacFit Medball PDS - Recruit - Day 11 - Strength

12 min Progressive Yoga D Warm Up

Circuit - 4 rounds of 6 exercises 30/30 no rest between rounds

12 min Progressive Yoga D Cool Down

9.9.15 - TacFit Medball PDS - Recruit - Day 8 - Hypertrophy

Wall Slides 2x10 - popped again

12 min Progressive Yoga D Warmup

Medball PDS - 4 rounds 6 exercises 30/30 - no rest between rounds

12 min Progressive Yoga D Cool Down

9-8-15 - TacFit MedBall PDS - Recruit - Day 7 - Strength

12 min Progressive Yoga D Warmup

Medball PDS - 4 rounds 6 exercises 30/30 - no rest between rounds

12 min Progressive Yoga D Cool Down

To help with my shoulder stiffness, I added in 3x5 wall slides. On the first set, 3rd rep, Steven even heard the pop in in my mid back. Better than a Chiropractor. Still, my camel poses suck. Need to slowly peel back the layers.

9.7.15 - TacFit Medball PDS - Day 6 - Compensation

Intu-Flow

30 min Progressive Yoga session

I have many layers to undo. Basically everything I accomplished back in 2007 - 2011 I have to redo. I should have never stopped training, period.

9.5.15 - TacFit Medball PDS - recruit - Day 5 - Mobility

Intu-Flow

30 min Progressive Yoga D

9.4.15 - TacFit Medball PDS - Recruit - Day 4 - Hypertrophy day

Morning Intu-Flow

12 min Progressive Yoga D - Warm up

Medball PDS - recruit - 4 rounds of 6 exercises 30s/30s - No rest between rounds


12 min Progressive Yoga D - Cool Down

9.2.15 - TacFit Medball PDS - Recruit - Day 3 - Strength

Morning Intu-Flow

12 min Progressive Yoga D - Warm up

Medball PDS - recruit - 4 rounds of 6 exercises 30s/30s - No rest between rounds


12 min Progressive Yoga D - 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

1.20.15 - Grinds

Intu-Flow

TGU 5 minutes with 24KG

Prasara

1.19.15 - Ballistics

Intu-Flow

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

Prasara cool down 

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

6.4.14 Countdown

Intu-Flow

Countdown workout - 2h swings + squat thrusts - continuous

10,9,8,7,6,5,4,3,2,1 

Parallelettes push-ups 4x5

Prasara

5.27.14 Dbl Swings

Intu-Flow 

Dbl Swings 10 on the minute for 12 minutes w/2x24kgs - outside legs 

Total 120 swings w/104# in 12 minutes

RESET breathing in between during remaining seconds

Prasara

I love this humidity. I am ringing wet with sweat. Reminds me of home, god I miss the Sourh!!!!!

Steven was with me and did the same except 10/10 on the minute w/20kg

Teasha was out here doing some dumbbell work and the elliptical. 

The family that trains together stays together!!!!