workouts this week

11/25/08
AM

JM - Intu-flow beginner level with some of the Intermediate and Advanced mixed in. No spinal rocks or quad hops. saving them for later.

PM

Intu-flow - Intermediate Level.

I worked extra on Quad Hop and spinal rock.

11/26/08
Early PM

JM- Intu-Flow Intermediate level with some advanced thrown in. I also did the fox walk and foot roll out of the KB Warm-up. I am really starting to like the 4CBD drill. I feel that it is really opening my hips.


PM

Warm-up circuit - 2 rounds

a1. Jump rope - 50
a2. hindu pushup - 20
a3. hindu squat - 20

DBL KB Thrusters (clean, squat, press) 32s
3x3

DBL Swipes - 15s
2x10

Inward/Outward circles - 5 inward/5 outward counts as a set
2x10L/10R

Forward/backward Circles - Same as above
2x10L/10R

11/27/08
AM.

JM- Intu-flow Intermediate level.

11/28/08
AM

Intu-flow - a mixture of intermediate(all) and KB warm-up(some shoulder and foot)

Flowfit - level 2 for 14 minutes. I did this more as yoga today, holding each pose. I spent a lot of time holding the bottom of the trinity squats in prayer position.


More than likely KBs this afternoon.

PM

JM- Sonnon KB warm-up

TGU 40kg 5 minutes

DBL Floor Press 32s
3x5

1A snatches 24kg - my conditioning sucks
20/20/10/10
15/15
5/5

1A swings - 20kg 4 minutes 10R/10L/10H2H
4x30

Next week I plan on focusing on swings, snatches and TGU at least 2 days next week. After I hit my year end goal of 50/50, I haven't really been doing any. my conditioning sucks, I had to use survival breathing during some of these. terrible!

11/29/08
PM

Intu-flow intermediate level - some advanced and kb warm-up thrown in

Worked a lot on spinal rocks and quad hop ellipses/ side to side rocks.

Hip flexor stretches