7.13.10 - Grunt Mission 1 - Day 10

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

Cricket beginner flow - 7 min.

Steven - Recruit Mission 1 - day 6

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

Teasha - Recruit Mission 1 - Day 2

Low Intensity

Warm up 1

Cool Down 1, 2, & 3

7.12.10 - Grunt Mission 1 - Day 9

No Intensity - My wife started training with me today

Warm Up 1, 2, & 3

Steven - Recruit Mission 1 - Day 5 - No Intensity -  Warm Up 1, 2, & 3

Teasha - Recruit Mission 1 - Day 1 - No Intensity - Warm Up 1, 2, & 3

6.3.09

KB Warm up

Steven - TGU - 5 minutes 20# Go Fit KB

Me
A1. H2H C&P - 3x6 L/R - 24kg
A2. OA Ballistic rows - 3x6 L/R - 24kg

B1. DBL Rack Kickstand Lunge - 3x6 L/R - 24kgs
B2. DBL Swings - 3x6 - 24kgs - Head Level

C1. AB roll outs 3x6 - still suck
C2. Janda 3x5 - better than last week.

1 min rest between sets

I decided to go lighter today since i didn't make all 6 days with the 32kgs last week. Its an experiment. Over all great session.

Steven double his reps on the TGUs this session. I am either going to need to get double 16kgs, or another 20kg or maybe both. I also need another 40kg and 48kg.

Wife off day today..swings for her tomorrow.

6.2.09

Kb warm up

Teasha - TGU - 5minutes - worked on these with and without kb

Steven - neck was bothering so i gave him the night off

Me
A1. DBL Hang C&P - 3x6 - 32kgs
A2. Alternating RR - 3x6 - 32kgs

B1. Clean and Squat - 3x6 - 32kgs
B2. DBL Swings - 3x6 -32kgs

C1. Side Bends 3x8L/R - 32kg
C2. OH walks - 2 rounds L/R - Beast, 1 round - 32kgs

Spine decompression from SJ
seal walk fro KB Foundation

6.1.09 - family affair

KB- Warm up

Steven
2H swings 10x20, 2x15 - 20kg on the minute

Teasha
2H swings 9x10 3x5 - 20# Gofit KB on the minute

Both did real great. I am very proud both are training with me. my youngest son Shane is next.

Me
A1. DBL C&P - 3x6 - 32kgs
A2. DBL Ballistic row - 3x6 - 32kgs

B1. Suitcase squats 3x10 Bulldog/Beast
B2. DBL Swings 3x10 - 32kgs

C1. Ab roll outs 3x6 - I still suck at these
C2. OH walks - 1 round L/R Beast, 2 rounds L/R Bulldog

! min rest between each set

Spine decompression from SJ
Spinal Rock and seal walk from KB Foundation


I finally broke my habit of mixing styles. I had been dabbling with some GS techniques and anatomical breathing which was messing up my HS technique. I made a conscious effort to do all HS and biomechanical breathing. Much better & stronger  effort today.