Holiday Wrap-up

Well that's one down. It's always an adventure trying to stick to my workout plans over the holidays because of traveling here and there ...This was the first time in a long time I didn't have to travel on Turkey day. We had the guests at our house which was nice. First thing Thursday morning my wife and I took a walk down to the beach and we got in a few sets of our beach stairs, it's about a 10 minute walk to the stairs of which there are 120 down to the water. We went back home, got the turkey in the oven and did the cleaning of the house. When that was done I managed to sneak outside for some Prasara, it was my planned day for this which worked out great. I did the following flows:

• Side Sunset (from 4X7)
• Walking Seal (also from 4X7)
• Diving Dolphin - twice
• Spider Monkey

After consuming mass amounts of food, and a couple glasses of red wine, I convinced Kara we should walk back down to the beach to get the digestive system going. We did the full set of stairs one time.

•Friday Morning. Rainy and raw! Off to the gym. My second appearance there this fall. To our surprise the place was pretty empty. I did the following

• Intu-Flow (at home)
• Forward Pressure 6X
• Flow-Fit 14 minutes (uh, oh, the gym is rapidly becoming crowded)
• Club Swinging:
I started with a few sets of Swings an Pendulums to warm up. Then I did a few sets of Mills. After watching last weeks video I picked up a flaw in my mill and I've been working on trying to get it straightened out. I think I have it down now... so I did 3 sets of 10 on each side.

• I finished up with a little clubbell and jumprope combo
• 15 swipes followed by 100 rope turns. I had planned on 10 rounds but by the time I got to round 4 my grip was starting to fatigue so I switched to mills instead of swipes and then alternated between mills and swipes after each round of rope skipping. I did the 10- rounds as planned

• Today Saturday I only had about a half hour to get a quick workout in so after doing my Intu-Flow I went outside for
• Forward Pressure 5 rounds
• Mace 360's - 100 continuous
The mace is incredible those 100 swings are a great way to get a full body workout in under 5 minutes!

Wow. I forgot

• Intu-Flow Mobility Warmup

• Flow - Fit 18 minutes

• Mills working on proper form trying to correct a flaw I noticed in yesterdays video
several sets of 10 on each side

• Tac-Fit Alpha.. Time to start doing some metabolic conditioning! I've been slacking in this department as of late

• Intu-Flow Mobility Warmup

• Forward Pressure 5X

• Two Handed Clubbell Swings (10) Followed by 2 HAnded Pendulum (10) Followed by Side Clean to Squat (5R, 5L) with 35# Clubbell 4 Rounds

• Mills TBF I did 120 continuous Mills today I felt like I could have done more but didn't want to go nuts

• Kong Flow 4X

• Spider Monkey 1X

• Intu-Flow Mobility Warmup

• Forward Pressure Prasara Flow 5X

• Flow - Fit continuous for 12:30

• Clubbell Warmup w/single 15
Swing - Front Pendulum - Torch Press (hand to hand 5 each side) • 4 rounds

• Clubbell EDT Mills - Goal was 8 sets of 14 in 8 minutes
My time was about the same as last time - 7:55 this was done continuous as each set ended almost exactly on the minute. If it's not raining tomorrow morning I'll probably go for the 100 continuous. I'd like to film it.

Back in the gym... yuck

Heavy rain forced me inside today. I haven't been inside they gym I belong to since last March right before my leg operation. It was very warm, that's about the only benefit to being inside. I gotta say though they were pretty cool about letting me swing my clubs there which was nice. I'll still be training outside when weather permits. It was very distracting with the loud music and mirrors. I'm much more focused when it's just the birds chirping at me.

• Intu-Flow Mobility Warmup

• Forward Pressure Yoga Flow 5X

• Flow Fit -Ten and a half minutes.

• Club Warmup
Swing to Front Pendulum to Torch Press - Hand to hand I did about 20 reps total.
• Shoulder Cast and Side Swings

• EDT Mills - Today I was going for 8 sets of 14 in 8 minutes which I completed with a minute to spare. I had planned on going fo r100 continuous this coming Monday, but I think I'll repeat todays step on Monday and Tuesday then try it on Wednesday

• Finished up with some Bridge Rotations

• Intu-Flow Mobility Warmup

• Prasara Yoga Flows:
• Side Sunset 2X
• Walking Seal 1X
• Diving Dolphin 2X
• Spider Monkey 2X

• Intu-Flow Mobilt Warmup

• Forward Pressure Yoga Flow 5X

• Flow-Fit for 13 minutes

Clubbell warmup 15# club
• Front swing to forward pendulum to torch press 40 reps switching hands each rep

EDT Clubbell mills 15# club
Yesterday I did 8 sets of 13 in 7:50, I felt my technique deteriorated a little towards the end so I wanted to stay at this step for another go-round. Today I really concentrated on keeping my technique level at an 8 or higher (scale of 1 to 10) and not worrying so much about finishing the reps so I could get a longer rest. Guess what happened? I shaved 6 seconds off of yesterdays time. Friday I'll be going for 8 sets of 14 in 8 minutes and then I think I'll be ready to try a hundred non-stop reps on Monday.

• 100 Mace 360's.... I had a little mishap and lost control of the mace at around 75 reps.... first time that has ever happened. No property damage thank god!

• 20 Bear Squats and 45 Hindu Pushups from the pushup board

• Intu-Flow Mobility Warmup

• Prasara Forward Pressure Flow 5X

Clubbell Circuit w/35# Club:
• 2 Handed Clubbell Front Swings (10)
• 2 HAnded Clubbell Front Pendulum (10)
• Clubbell Side Clean & Squat (5R & 5L)
5 Rounds 20 second rest period

Clubbell EDT Mills
Todays Goal = 8 sets of 13 in 8 minutes
I finished with 10 seconds to spare

• Intu-Flow Moobility Warmup

• Forward Pressure Prasara Flow 5X

• Flow-Fit 12 minutes

• Club Work- pair of 15's
• Front Swings (10) Followed by Front Pendulum to Torch Press (5)
5 Rounds 20 seconds rest between rounds

EDT Mills 15# Club
I repeated the last set/rep scheme I did on Friday which was 8 sets of 12 in 8 minutes
Today I did that in 7:40

Intu-Flow Mobility Warmup

• Forward Pressure Prasara Flow 5X

• Clubbell EDT - Mills
Todays Goal was 8 sets of 12 in 8 minutes. I did it in 7:42 with a 15# Clubbell

• Followed with several sets of Swing to Front Pendulum to Torch Press. switching sides every other rep while using a single 15#

• Intu Flow Mobility Warmup

• Prasara Flows:
• Side Sunset 2X
• Walking Seal 1X
• Diving Dolphin 2X
• Spider Monkey 1X

• Intu Flow Mobility Warm Up

• Forward Pressure Prasara Flow 3X

• Flow Fit for 13:30

• Clubbell CQT 35# Club
• 10 2 Handed Swing
• 10 2 hand Front Pendulum
• 10 Side Clean & Squat (5R, 5L)
Short rest period between rounds

• Clubbell EDT Mills w/15# Clubbell
Todays Goal was 10 set of 11 in 10 minutes.
My time was 9:35