1.30.09 - day 5 - heavy - C&P GVT

Kb Warm-up

DBL c&p - 24kgs
10x5

1.29.09 - Day 4 - Metcon

Kb Warm-up


PHA

Clean and push Press 10l/10r
1a rows 10l/10r
1a snatches 10l/10r
1a front squats 10l/10r
KB pass between legs 10

No rest between exercises, Rest 1 min and repeat

I used the 20kg and completed 3 rounds

1.28.09 day 3 - Low Intensity

Intu- Flow - Intermediate level


FlowFit - level 2 - 14 minutes


Held a Trinity Squat in Prayer position for 2 minutes. Worked on extra Spinal Rocks

1.27.09 Day 2 - no intensity day

Kb warm-up and Intu-Flow level 2 mixed

1.26.09 - Morning JM and Day 1 of 4x7 - heavy - Dave Randolph's Horse Power

Morning JM - KB Warm-up

After work -

Day 1 - Heavy

Horse power

Alt RR  5/5 - 32kg
Dbl Dead cleans 5 - 32kg
1a jerks 5/5 - 40kg
1a snatches 3/3 - 40 kg
Dbl swings 10 - 32kg
dbl front squats 5 - 32kg


I completed 3 rounds of this. ABout 35-40 minutes. I felt great afterward.

I have been slacking

The past 2.5 weeks i have been trying a maintenance type of program. i was hitting it hard for 2 days a week then just doing JM the other days. This is not really working like i want it to, so today i will be starting a cycle of 4x7 to get my ass in gear. The training and posts will be coming again, stay tuned.

Missing posts

1.23.09

JM - Intu-flow - 4:45 am

1:25.09

JM - KB warm-up