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

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 

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

5/10/14 Halos and TGUs

Cleaned the gym and rearranged it.

Halos- 10/10 w/20kg

TGU- 5 minutes w/20kg

5/9/14 Ballistics plus

Intu-Flow

Felt the need to press and row

A1. Dbl KB MP 3x5 w/2x32kgs

A2. BB ROWS 3x5 w/225#

OA Snatches- 10/10 on the minute for 6 minutes w/20kg

Prasara

Seal

Down dog 

Up dog

Pigeon L/R

Sleeping warrior

Floor scorpion L/R

5/6/14 TGUs old style

Intu-Flow

TGU 5 minutes with 20kg

Ab Wheel 2x5

Spinal rocks

5/5/14 Swings

Intu-Flow

OA Swings 10/10 on the minute for 12 minutes - 240 reps with 20 kg

Spinal rocks 2x10

Ab Wheel 3x5

Forearm frogs

Table

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

11.6.13 - Dbl C&P Ladders, rope rows, squats

Intu-Flow

Dbl C&P Ladders - 5x2,4,6 - 2x24kgs - 60 total reps

Ring rows - 3x8

Dbl KB Front Squats 3x5 - 2 x24kgs

Prasara cool down

11.2.13 KB Session

Intu-Flow

Snatches - 5x10/10 - 24kgs

Windmills 3x5/5 20 kg

Roman chair sit-ups 2 x20

9.27.13 KB Swings

Intu-flow

OA KB swings - 10/10 on the minute for 12 minutes

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.