Training on the paralettes continued this morning. I said Monday I was going to start trying to link consecutive flows together but that didn’t happen today either. I was in my shoulder stand and went “over the bars” so to speak during my first round… crashing to the floor! Not hurt or anything, just left me feeling like a spaz. On my second run through I was really concentrating and paying attention to how I was feeling strength-wise and I felt like I could have

I’ve been feeling really good of late. my only existing injury is still the elbow which for the most part has been feeling better. I can’t believe it’s been almost a full year since I originally injured it. Slowly is is getting better and it doesn’t bother me while training so that’s a good thing. If I were swinging clubs that might be a different story! This morning was the usual Intu-Flow joint mobility work followed by some hip and groin openers and then some

I got the video camera out this morning and did a shoot of the Level A flow…. I might just throw a quickie edit of that up at some point today if time permits. I also took some stills with my fisheye, I’ll throw one of those up later too. The flow is pretty beastly, I still have yet to link two consecutive run-throughs together. I was a little preoccupied with the video this morning.I’m going to see how far into consecutive flows on Wednesday.

Intu-Flow Joint mobility, hip-openers and prasara flows completed this morning. I’ll probably do another session tomorrow as well.

The level A flow is coming along great. In fact I’ve increased the difficulty of all of the exercises which are done in a plank position from the knees by doing them from a full plank. I did the flow three times before going on to Level B.   Today’s Practice • Intu-Flow • Hip Openers• P1 Warmups • P1 Level A Flow 3X • P1 Level B exercises • Weighted Pull-ups, Handstands and Handstand assistance drills • KB/Jump Rope cqt. 20 minutes 1 min. 20KG swings, 1 min.

I was able to run through the full flow routine from Level A twice this morning before working on Level B. What I thought was roughly 1/3 of the flow was really 1/2 of it. It was pretty easy to link the two halves together. The flow is pretty strenuous and I definitely need a little rest after doing it. My immediate goal will be to link two consecutive flows together with no rest, then working to add more from there if possible. Day 2

In P1, the end of Level A is a flow routine. It basically consists of the components from the last 2 week phase (3) of the program. Today I worked on the first 4 movements linking them together. There are a lot of exercises in the flow so I will be biting off little chunks and building it bit by bit over the next couple of weeks. Rather than attempting the whole thing in one session. I also started Level B this morning (after running

Though I felt a little tired this morning I was still able to perform well during this morning’s practice. Friday will be the last day of this phase on the P1 program. I’m looking forward to moving on to the next phase. To anyone who is reading this; Have a great Thanksgiving. Indulge, but don’t overindulge! Today’s Practice • Intu-Flow • Hip Openers • P1 Warmup • P1 Components and Strength Cqt. • Weighted Pullups and Hollow Body Holds • Handstand Practice • Compensatory stretching Recovery tomorrow

Just more of the same this morning with some joint mobility and then my standard series of hip and groin stretches/openers. I also did the P1 compensations.

OK, second day of the component drills that I did for the first time last Monday. I had the video camera rolling so at some point I’ll edit my clips of the entire program. Today’s Practice • Intu-Flow • Hip Openers • P1 Warmup • P1 Exercises • Weighted Pull-ups (grip varied) Hollow body holds • Handstand practice • KB Jumprope combo. 1 min KB swings (20kg) followed by 1 min. jumping rope. 20 minutes non-stop More recovery work tomorrow