Circular Strength Training New York

P1 Level B (day 5)

DeanMc — Wed, 07 Dec 2011 13:09:42 +0000

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 easily made it through the 1st half of a 2nd flow sequence but I just figured I’d wait until Friday. No rush.

Today’s Practice

• Intu-Flow
• Hip Openers
• P1 Warmup
• P1 Flow – Level A 2X
• P1 Level B W/O 1
• Weighted Pull ups (8,7,6)
• Hollow body holds and handstand practice
• P1 compensations

I’ve added back in, some handstand holds facing the wall. Progress has stagnated a little. I want to continue to build strength and the ability to maintain a hollow body for longer periods of time

Recovery

DeanMc — Tue, 06 Dec 2011 11:53:02 +0000

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 prasara and bodyfow work.

P1 Level B (day 4)

DeanMc — Mon, 05 Dec 2011 13:11:49 +0000

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.

Today’s Practice

• Intu-Flow
• Hip Openers
• P1 Warmup
• P1 Level A Flow 3X
• P1 Level B (workout B)
• Weighted Pull-ups, 3 sets 8,7,6
• Hollow Body Holds / Handstand practice
• KB/JR circuit 1 min swings / 1 min JR for 20 minutes. Used a 20kg for first 8 rounds of swings switched to 24 for last 2 rounds
• P1 Cooldown compensations
I should be able to drag my butt out of bed early tomorrow to get a good yoga session in. Thursday is usually a bit tougher.

Recovery

DeanMc — Sat, 03 Dec 2011 16:11:40 +0000

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

P1 Level B (day 3)

DeanMc — Fri, 02 Dec 2011 16:46:00 +0000

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. JR
• P1 Comps

A prasara session is on tap for tomorrow. Maybe Sunday too.

P1 Level B (Day 2)

DeanMc — Wed, 30 Nov 2011 13:19:27 +0000

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 of Level B was again very similar to Level A with a few tweaks. Basic strength building movements and exercises just slightly more advanced than Level A.

GMB released a really good Handstand Module yesterday to the Alpha Posse. It will be available to the public shortly. It comes with a bunch of videos and a manual. Really nicely done. I got it yesterday. I think they will be selling it for $17.00 if I remember correctly. Speaking of the handstand which I’ve been working on for a few months now. Today I did my best one. I held it for a good 10 seconds or so, no wall! It felt awesome to balance in a HB for that long without making contact with the wall.

Today’s Practice

• Intu-Flow
• Hip Openers
• P1 Warmups
• P1 Level A Flow 2X
• P1 Level B Routine
• Weighted Pullups (3 sets 7) HB Holds & Handstands
• Mace 360′s 50R, 50L – non-stop
• KB TGU’s (20KG) 5 each side non-stop
• P1 Compensations

I didn’t log yesterday as all I did was an Intu-Flow session. I’ll probably do the same tomorrow. These early work days are tough. I’ll get a good prasara session in over the weekend

P1 Level B (day 1)

DeanMc — Mon, 28 Nov 2011 13:35:47 +0000

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 through the flow segment 3 times). It picks up (sort of) around the first week of the 2nd phase of level A. It’s a lot of strength building exercises that are just slightly more advanced than Level A. Nothing fancy just working on the basics while maintaining a thight core, legs, etc…

Today’s Practice

• Intu-Flow
• Hip Openers
• P1 Warmups
• P1 exercises
• Weighted Pull-ups, Handstands
• KB/Jump Rope cqt. 20 minutes 1 min. 20KG swings, 1 min. JR
• P1 Comps

I was able to get a prasara session in yesterday morning. I dod my I.F., Hip Openers, and a few of the Prasara flows

P-1 LA, P3, Day 5

DeanMc — Wed, 23 Nov 2011 12:57:44 +0000

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 and back on the bars Friday

Recovery Mode

DeanMc — Tue, 22 Nov 2011 11:56:12 +0000

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.

P1 LA-P3 Day 4

DeanMc — Mon, 21 Nov 2011 13:08:53 +0000

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