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

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)

7.13.15 - Day 1 - 4x7 - No Intensity

Deep Intu-Flow Session

1.22.15 - Ballistics

Intu-Flow

SSST 20kg 10/10 on the minute for 10 minutes 

Prasara 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 

9.3.14 -TacFit Warrior Lite - Day 9 - no intensity

Strain Prevention

Also 3 games of '33' with the boys. Not really no intensity but we had a blast

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 

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!!!!

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

5.18.14 Ballistics

Intu-Flow 10 minute session

Halo 10/10 20kg

Dbl C&J Ladders w/2x24kg

1x2,4,6,8,10

4x2,4,6,8

Ab Wheel 3x5

Prasara

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

5/14/14 Swings

Intu-Flow

Swings 10/10 on the minute for 12 minutes. 8 rounds w/24kg & 4 rounds w/20kg

Hip flexor stretches 

Pumps

5/11/14 Active rest

Intu-flow

Alt arm casts - 3x5/5 w/2x15# 

Shield casts - 3x5/5 w/ 15#

Mills 3x5/5 W/15#

Parallelettes push-ups 3x5

Parallelettes Dips 3x5

Parallelettes L-Sit 3x20s L/R one leg up/down 

Ab wheel 3x5