Friday, May 31, 2019

Friday May 31st morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Isometric Power Flexes for the Neck in each direction

Got in Isometric Work for the Neck in each position of each direction

Hit Joint Mobility work

Got in Relaxed Stretching

Hit the following:

3 sets of 10 for DVR Eagle Flexes

3 sets of Straddle Planche Holds
3 sets of Parallette Straddle Planche Holds

20 minutes of Pentjack Silat and Kempo Practice
30minutes of Iron Fusion Tai Chi Chuan Kung Fu Practice

Great morning!!

Thursday May 30th night

Wonderful training tonight!!

Started out with 3 sets of 3 for Explosive Push-ups


Hit 3 sets of 70, 60 and 60 seconds for IT Rotational Push-ups


Got in 8 sets of 8 for Reverse Grip Parallel Bar Chest Dips with only 10 seconds rest between sets


Hit 3 sets of 10 for Svend's Presses


Moved onto 3 sets of 8  for 2-4 Pull-ups, taking 2 seconds to lift oneself and 4 seconds to lower oneself on each rep


Got in 3 sets of 6 for IT Rotational Pull-ups


Hit 8 sets of 8 for Recline Body Rows with only 10 seconds of rest between moves


Got in 3 sets of 12 for DB Pull-overs


Then hit the 3 rounds of the following Tri-set, taking no rest between moves. They were:


a.) 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls
b.) 3 sets of 10 per side for 1-arm DSR Wrist Curls
c.) 3 set of 15/15 for Abdominal Reverse Crunch Roll-ups, hitting 15 reps of the full movement followed immediately by 15 reps for the second half of the movement


Finished up with Joint Mobility work



Great night!!

Thursday, May 30, 2019

Thursday May 30th morning

Awesome morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

3 sets of 10 for DSR Liederman's Presses

30 minutes of Iron Fusion Tai Chi Chuan Practice

A random mix of Wu Dang Kung Fu and various Acrobatic and Hand Balance work outside

Great morning!!












Wednesday May 29th night

Terrific night tonight!!

Hit a very nice session of Dynamic Stretching, Isometric Stretching, Strength Stretching and Relaxation Stretching

Great night!!

Wednesday May 29th morning

Great morning today!!

Started out with 3 sets of 3 for Wall Walk Bridges

Hit Yoga, Wrestlers and Gymnastics Bridge work

Got in Vacuum Practice and Isometric Power Flexes for the Midsection

Hit Joint Mobility work

Got in the following:

4 sets of 70 for Atlas Push-ups

3 sets per side of Air Baby Variation Holds

1 set of 30 seconds per side for Empty Stance Holds
1 set of 30 seconds per side for Side Stance Holds

30 minutes of Iron Fusion Tai Chi Chuan Practice
10 minutes of Qi Gung Practice

Great morning!!

Tuesday May 28th night

Great night of training tonight!!


Started out with 3 sets of 3 for Kip Ups


Then hit a great circuit with the kettlebell hitting the following 5 times with no rest:

a.) 2 Reverse Get-ups on the left immediately into
b.) 1 Overhead Squat on the left immediately into
c.) 1 Windmill on the left immediately into
d.) 10 2-hand swings immediately into
e.) 2 Reverse Get-ups on the right immediately into
f.) 1 Overhead Squat on the right immediately into
g.) 1 Windmill on the right immediately into
h.) 10 2-hand Swings immediately into
I.) 10 Bodyweight Squats


Repeat without resting for 5 rounds


Then hit a lower body KB Circuit, hitting the following with no rest:


a.)  10 Overhead Squats per side immediately into
b.)  10 Rack Position Squats to Front Kicks per side immediately into
c.) 10 Overhead Back-Step Lunges per side immediately into
d.) 10 Tactical Lunges per side immediately into
e.) 10 1-arm Swings per side immediately into
f.) 10 Bodyweight Squats


Then moved into an upper body KB circuit, hitting the following with no rest:


a.) 10 Windmills on the left immediately into
b.) 10 Overhead Presses on the left immediately into
c.) 10 Cleans on the left immediately into
d.) 10 2-hand on Horn Curls immediately into
e.) 10 1-arm Rows on the left immediately into
f.) 10 Assisted 1-arm Push-ups on the left immediately into
g.) 10 2-hand on Horn Upright Rows immediately into
h.) 10 Alternating Hot Potatoes on each side immediately into
i.)  10 Windmills on the right immediately into
j.)  10 Overhead Presses on the right immediately into
k.) 10 cleans on the right immediately into
l.)  10 2-hand on Horn Curls immediately into
m.)  10 1-arm Rows on the right immediately into
n.)  10 Assisted 1-arm Push-ups on the right immediately into
o.)  10 2-hand on Horns Upright Rows immediately into
p.)  10 Alternating Hot Potatoes on each side


After that, moved onto a total body KB circuit, hitting the following with no rest:


a.) 10 Thrusters per side immediately into
b.) 10 Clean and Presses per side immediately into
c.) 10 Overhead Squats per side immediately into
d.) 10 Windmills per side immediately into
e.) 10 1-arm Snatches per side



finished up with Joint Mobility work.



Great night!!

Tuesday, May 28, 2019

Tuesday May 28th morning

Awesome morning tonight!!

Started out with 3 sets of 3 for Wall Walk Bridges


Hit Yoga, Wrestlers and Gymnastics Bridge work


Got in Vacuum Practice and Isometric Power Flexes for the Midsection


Hit Joint Mobility work


Got in the following:


4 sets of 90 for Feet-elevated Push-ups


3 sets per side for 1-arm Elbow Lever Holds
3 sets per side for 1-arm Bent-arm Lever Holds


1 set of 30 seconds per side for Bow Stance Holds
1 set of 30 seconds per side for Crouching Stance Holds


20 minutes of Pentjack Silat Practice
30 minutes of Tai Chi Chuan Kung Fu Practice


Great stuff!!