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

4.17.14 - Active rest Training - CBs and Basketball

Intu-Flow

Dbl CB Swipes - 5x5 w/2x25#
Alt CB Arm Casts - 5x5/5 w/2x25#
Cb Mills - 5x5/5 w/25#

Basketball - game of 33 with the boys - Steven won.

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

10.19.13 - 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

6.8.13

Intu-Flow

Bruiser Flag press- 4x10

Bruiser figure 8 shield casts with side flag press- 4x5/5

Basketball

6.5.13 CB Circuit

Intu-Flow

CB Circuit - 5reps for doubles, 5l/r for singles - 4 rounds

Alt arm casts

Alt shield casts

Iron cross

Rock ITs - 10l/r

Mills

Prasara

6.3.13 - heavy session

Intu-Flow

Dbl 32kg MP 5x5

OA KB row- Beast - 5x5l/r

Meternome - Bruiser - 3x10l/r

Dbl 32kg swings- outside legs 3x5

Prasara cool down

Fucking awesome session. Steven was out there with me and he did awesome.

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

4.24.13 - Active Rest Training - w/some FFDP rocking it out!

Intu-Flow

CB training - 15#ers

Alt Arm Casts - 3x5L/R
Iron Cross - 3x5
Mills - 3x5L/R
Alt Drumming - 3x5L/R
Shield Casts - 3x5L/R

Nice little session. Jammed to some Five Finger Death Punch

6.15.12 - Density Cycle Day 17

Intu-Flow

Dbl. Swipes- 9 reps on the minute for 12 minutes

Prasara


- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

6.13.12 Density Cycle -Day 16

Intu-Flow recovery


- Posted using BlogPress from my iPad

Location:Queens Park Ave,Mayfield Heights,United States

6.12.12 - Density Cycle Day 15

Intu-Flow

Hammer Swings 8CW/CCW on the minute for 14 minutes

Prasara

Goblet squats

Spinal rocks

6.11.12 - Density Cycle day 14

Intu-Flow

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

Prasara Yoga

6.10.12 - Density Cycle Day 13

Intu-Flow

Dbl. Swipes - 8 reps on the minute for 14 minutes

Prasara

 

My consistency has been shaky lately. I will be better this week have been pre-occupied with Diablo 3. Damn games!

6.6.12 - Density Cycle Day 11

Intu-Flow

Hamer Swings - 7CW/CCW on the minute for 16 minutes

Prasara

6.4.12 - Density Cycle Day 10

Intu-Flow

Alt. Mills - 7 reps on the minute for 16 minutes

Prasara

5.31.12 - Density Cycle Day 9

Intu-Flow

Dbl. Swipes - 7 on the minute for 16 minutes

Prasara

5.28.12 - Density Cycle Day 7

Intu-Flow

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

Prasara

5.27.12 Density Cycle Day 6

Intu-Flow
Alt Mills - 6/6 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