3.17.14 Back from extended break

Intu-Flow

Alt Arm Casts - 2x25# CBs 5x5/5

Paralellettes push-ups 5x5

Mills - 15# CB 1x25/25

Shinbox switches - 2x5/5

Forward ellipse 2x5

Backward ellipse 2 x5

Prasara

1.19.14 - 4x7 - Day 6 - Low Intensity

Intu-Flow

Prasara

1.18.14 - 4x7 - day 5 - no intensity

Sore as heck in my posterior chain from the 240 reps of swings. Traps are feeling it also. 

Great Intu-Flow session today

1/17/14 - 4x7 day 4 - high intensity

Intu-flow

KB swings 10/10 on the minute for 12 minutes. 9 rounds @ 24kg 3 rounds@ 20kg I was getting enough hip snap so reduced the weight

Prasara

1/15/14 - 4x7 day 3 Mod intensity

Intu flow

3x5 for each of these

Dead c&p 24kgs

Alt Kb rows 1/1=1

Whack a mole 45# club bell - 1/1=1

Prasara

Mental note heat the garage before going out there. The bells hurt my hands when grabbing them they were so cold

1/14/14 - 4x7 - day2 - Low intensity & some basketball

Went to Wildcat Sports & Fitness with the family and played basketball with my sons and their friends for 1.5 hrs. Some full court and two games half court 5 on 5.

Intu-Flow - quick session

Prasara - deep session I needed to decompress

4x7 - Day 1 - No Intensity

broke out the leather jump rope and jumped for 5 minutes.

20 minute Intu-Flow session - This felt so refreshing...paid extra attention to hips, knees and feet. All the basketball with Shane at Wildcat Sports & Fitness has been taking a toll on my old knees...