Live Free or Die Hard - a FlowFighting Preparation Journal

[KimaMule]

A Release and Increase in Pressure

Diving into a Cleaning of the Slate Phase followed by a first in a 3 part 4x7 designed to incorporate the Forward Pressure levels, still to be finalized. Thanks with some help and advice by my buddy Thomas Mulkeen. :clapping:

[KimaMule]

May 16th

Intu-Flow®: Ageless Mobility™™ modified

Neck: Crown, Frontal Slide, Lateral Slide, Circle, Clover Leaf, Tilt, Atlas Figure 8
Shoulders: Arm Screw, Six Degrees of Freedom Single to Figure 8 Swings
Elbows: Six Degrees of Freedom Single Swings Six Degrees of Freedom Figure 8 Swings
Wrist: Vertical Shift, Horizontal Shift, Circle, Diagonals, Clover Leaf
Fingers: Circles, Waves, Chasing, Figure 8 Chasing, Infinity, Jellyfish
Chest: Lift & Pull, Lateral Glide, Circle, Diagonal, Clover Leaf
Pelvis: Tuck & Arch, Tilt → 45° Sit Back, Circle, Diagonal Clover Leaf
Spine: Upward Dog Tilt → Upward Dog Figure 8, Revolved Forward Bend, Back Bend, Revolved Side Bend, Circle, Diagonal, Clover Leaf
Hips: Front Raise, Lateral Raise, Rear Lateral Raise, Rear Raise
Knees: Circle
Ankles: Circle
Legs: Figure 8, Lateral Figure 8, Rear Figure 8, Elevated Figure 8, Elevated Lateral Figure 8, Infinity

Four Corner Balance Drill (Closed Chain)
Warrior III Balance Drill

*Lots of Seated and Standing Forward Bends and Wide Angle Forward Bends...

Body Flow Run

5 repetitions of each squatting exercise:

Duck Walk
• traveling

Squat Creep
• traveling

Shin Twist
• traveling

Knee Switch
• exchanging → traveling → hopping

Shinbox Switch
• Shinbox Switch → Ascending Shinbox to Descending Shinbox switch

Rear Leg Swing
• traveling

Shin Roll
• Descending Shin Roll alternating
• Ascending Shin Roll traveling

Long Leg Creep
• traveling

Ape Step
• traveling

Split Switch
• static → traveling

Mountain climber
• climbing

Double Shin Roll
• traveling

Leg Swoop
• Leg Swoop revolving → traveling
• One-Handed Leg Swoop revolving

Scorpion
• Prone Scorpion reaching → Elevated Scorpion reaching → Circular Scorpion traveling

Swing Split
• breaking

Forward Pressure Beginning Level Rehearsal
5 sets 5 repetitions each exercise each side
• Forward Quad Ellipse
• Downward Dog Press
• Backward Quad Ellipse
• Upward Dog Press
• Swinging Plank
• Lateral Quad Ellipse
• Screwing Press
• Quad Hop
• Quad Hop Crow Prep

Forward Pressure Compensations
• Wrist joint separation rotary joint separation
• Elbow locust extension single locust extension double locust tank tracks
• Shoulders shoulder roll tethered roll posterior elbow pit rotation
• Ankles auspicious pose lift and wash foot roll ballet toe roll
• Hips camel pose prep figure 8 upward dog figure 8 camel pose presses camel pose figure 8
• Neck frontal slide ∞ lateral slide circle disapproving extension

Prasara Flows

Diving Dolphin
Tumbleweed

[KimaMule]

2 hours and half hours roughly hehe. Intu-Flow® took the longest, and Forward Pressure took a while just because I was carefully studying the DVD. ;)

[KimaMule]

May 17th

Intu-Flow®: Ageless Mobility™™ modified

Neck: Crown, Frontal Slide, Lateral Slide, Circle, Clover Leaf, Tilt, Atlas Figure 8
Shoulders: Arm Screw, Six Degrees of Freedom Single to Figure 8 Swings
Elbows: Six Degrees of Freedom Single Swings Six Degrees of Freedom Figure 8 Swings
Wrist: Vertical Shift, Horizontal Shift, Circle, Diagonal, Clover Leaf
Fingers: Circles, Waves, Chasing, Figure 8 Chasing, Infinity, Jellyfish
Chest: Lift & Pull, Lateral Glide, Circle, Diagonal, Clover Leaf
Pelvis: Tuck & Arch, Tilt → 45° Sit Back, Circle, Diagonal Clover Leaf
Spine: Upward Dog Tilt → Upward Dog Figure 8, Revolved Forward Bend, Back Bend, Revolved Side Bend, Circle, Diagonal, Clover Leaf
Hips: Front Raise, Lateral Raise, Rear Lateral Raise, Rear Raise
Knees: Circle
Ankles: Circle
Legs: Figure 8, Lateral Figure 8, Rear Figure 8, Elevated Figure 8, Elevated Lateral Figure 8, Infinity

Four Corner Balance Drill (Closed Chain)
Warrior III Balance Drill
Vibration Drill

Body Flow Run
5 repetitions of each exercise:

Duck Walk
• traveling

Squat Creep
• traveling

Shin Twist
• traveling

Knee Switch
• exchanging → traveling → hopping

Shinbox Switch
• Shinbox Switch → Ascending Shinbox to Descending Shinbox switch

Rear Leg Swing
• traveling

Shin Roll
• Descending Shin Roll alternating
• Ascending Shin Roll traveling

Long Leg Creep
• traveling

Ape Step
• traveling

Split Switch
• static → traveling

Mountain climber
• climbing

Double Shin Roll
• traveling

Leg Swoop
• Leg Swoop revolving → traveling
• One-Handed Leg Swoop revolving

Scorpion
• Prone Scorpion reaching → Elevated Scorpion reaching → Circular Scorpion traveling

Swing Split
• breaking

Forward Pressure Beginning Level Rehearsal
5 sets 5 repetitions each exercise each side
• Forward Quad Ellipse
• Downward Dog Press
• Backward Quad Ellipse
• Upward Dog Press
• Swinging Plank
• Lateral Quad Ellipse
• Screwing Press
• Quad Hop
• Quad Hop Crow Prep

Forward Pressure Compensations
• Wrist joint separation rotary joint separation
• Elbow locust extension single locust extension double locust tank tracks
• Shoulders shoulder roll tethered roll posterior elbow pit rotation
• Ankles auspicious pose lift and wash foot roll ballet toe roll
• Hips camel pose prep figure 8 upward dog figure 8 camel pose presses camel pose figure 8
• Neck frontal slide ∞ lateral slide circle disapproving extension

Prasara Flows
Diving Dolphin
Tumbleweed
Flock of Pigeons

[KimaMule]

May 18th

Intu-Flow® Spinal Wake Up Series

Received a Deep Tissue Sport Massage

Forward Pressure
5 sets of the Beginning Level

Comments: Flew to California today for Stepmother's 50th B-day. Just relaxing. Problem area is going away nicely.

[KimaMule]

May 19th

Went with the gym with my younger stepbrother. Showed him how to really workout, CST style. Everybody at the gym was watching us with a touch of envy and longing ;). Especially the people on all the machines and even the 'Muscle Men'. Anyway...

Intu-Flow®
various exercises

3 x 10 Kipping Commandos

Lots of reps of FlowFit™ movements

Forward Pressure
5 sets of Beginning Level Flow

Body Flow
Quad Hops
Springing Tripods
Neck Rolls
Forward Spinal Wave
Backward Spinal Wave
Quad Hop Frog Swims

Forward Pressure Compensations

[KimaMule]

May 21st

*Taking time to relax these last two days before starting my training back up tomorrow.

*Taught a Private Lesson

[KimaMule]

4x7: A RELEASE AND INCREASE IN PRESSURE

General Physical Preparedness to build work capacity for the upcoming months ahead. I'm going on a trip to Israel with my girlfriend from the Middle of July to August 1st. Forward Pressure would be perfect to take a long with me. :D

Circuit A: High Intensity Day
2 rounds of Forward Pressure Beginning Level

Circuit B: Moderate Intensity Days
3 rounds of Forward Pressure Beginning Level

Circuit C: Goal
4 rounds of Forward Pressure Beginning Level

No Intensity Day
Ageless Mobility™™ + Forward Pressure Compensations

Low Intensity Day
Prasara Body Flow Yoga: Tumbleweed, Diving Dolphin, Downward Screwing Dolphin + Flows + Forward Pressure Compensations

+

RMAX Powered Running: High Intensity Interval Training
(on moderate and high intensity days only)

Day 1-3
4 sets 30 second sprint 120 second rest

Day 4-6
4 sets 30 second sprint 90 second rest

Day 7-9
4 sets 30 second sprint 60 second rest

Day 10-12
4 sets 30 second sprint 30 second rest

Day 13-15
5 sets 30 second sprint 30 second rest

Day 16-18
5 sets 30 second sprint 30 second rest

[KimaMule]

May 22nd

AM Russian Systema Class

Intu-Flow Intermediate Class

Cycle 1 Day 1: 5 rounds of 2 sets of Forward Pressure back to back with 3 minutes rest in between
RPEDT: 6 1 8

Prasara Yoga: Wind, Vine, Tumbleweed, Downward Screwing Dolphins

[KimaMule]

May 23rd

Intu-Flow
Freedom of Movement
Running Prep: Spinal Twists, Pelvis Squat Raise, Alternating Shoulder Rolls, Thoracic Circles, Heel Strikes, Stable Heel Strikes, Knee Raises, Toe Rolls

Rmax Powered Running: High Intensity Interval Training
Day 1: 4 sets of 30s/120r
RPEDT: 8 1 8
Running Cooldown: 50 Blade Edge Steps, 50 Instep Steps, 50 Backpedal Heel Steps, Vibration Drill, Forward Bends

Comments: Decided to add an HIIT to get revved up on my Moderate and High Intensity days. Felt really good.

Cycle 1 Day 2: 5 rounds of 2 sets of Forward Pressure Beginning Level with 3 minutes rest in between
RPEDT: 7 1 8

Prasara Yoga
Forward to Revolved Forward Bends
Diving Dolphin
Tumbleweed

[KimaMule]

HIIT and Goal added to 4x7 Outline

[JasonE]

Looks like an interesting program! Will you be tracking how much distance you cover in your sprints, to measure progress?

[KimaMule]

Mmm... didn't think of that. Thanks Jason. Will try to do.

[KimaMule]

May 24th

Cycle 1 Day 3: Ageless Mobility™ + Forward Pressure Compensations

[KimaMule]

May 25th

FlowFighting [2 hours]
Shock Absorption, Manipulating Structure, Takedowns

Cycle 1 Day 4
Forward Pressure Compensations
Downward Screwing Dolphins
Tumbleweed
Diving Dolphin
Vine
Wind
Ocean (3 rounds at Beginning Level)

[KimaMule]

May 26th

FlowFighting®
Shock Absorption, Manipulating Structure, Takedowns, Striking with the Unconventional, Leg Only Takedowns, Takedowns from the Ground

Rmax Powered Running: High Intensity Interval Training
Day 2: 4 sets 30s/120r
RPEDT: 8 1 8
Running Cooldown: 50 Blade Edge Steps, 50 Instep Steps, 50 Backpedal Heel Steps

Cycle 2 Day 1: 5 rounds of 2 sets of Forward Pressure Beginning Level with 1 minute rest in between
RPEDT: 7 1 8

Vibration Drill

[KimaMule]

May 27th

Intu-Flow® Advanced Class

Rmax Powered Running: High Intensity Interval Training
Day 3: 4 sets 30s/120r
RPEDT: 8 2 8
Running Cooldown: 50 Blade Edge Steps, 50 Instep Steps, 50 Backpedal Heel Steps

Cycle 2 Day 2: 5 rounds of 3 sets of Forward Pressure Beginning Level with 1 minute rest in between
RPEDT: 7 1 8

Vibration Drill

[KimaMule]

May 28th

Cycle 2 Day 3: Ageless Mobility™ + Forward Pressure Compensations

[KimaMule]

May 29th

Cycle 2 Day 4: Prasara Yoga + Forward Pressure Compensations
Forward Pressure Compensations
Tumbleweed
Diving Dolphin
Wind
Vine
Flock of Pigeons
Ocean (Beginning Level)

[KimaMule]

May 30th

Intu-Flow® Master Class

Comments: Was a beautiful day today and just decided to relax and enjoy it. All feelings of my injury are gone, and the excess tension is out of my body and I feel a pretty Clean Slate.

[KimaMule]

May 31st

Intu-Flow® Master Class

Running Prep: Spinal Twists, Pelvis Squat Raise, Alternating Shoulder Rolls, Thoracic Circles, Heel Strikes, Stable Heel Strikes, Knee Raises, Toe Rolls

Rmax Powered Running: High Intensity Interval Training
Day 4: 4 sets of 30s/90r
RPEDT: 8 1 8
Running Cooldown: 50 Blade Edge Steps, 50 Instep Steps, 50 Backpedal Heel Steps, Vibration Drill,

Cycle 3 Day 1: 5 rounds of 2 sets of Forward Pressure Beginning Level with 30 seconds rest in between
RPEDT: 6 1 8

[KimaMule]

June 1st

Intu-Flow® Master Class

Running Prep: Spinal Twists, Pelvis Squat Raise, Alternating Shoulder Rolls, Thoracic Circles, Heel Strikes, Stable Heel Strikes, Knee Raises, Toe Rolls

Rmax Powered Running: High Intensity Interval Training
Day 5: 4 sets of 30s/90r
RPEDT: 8 1 8
Running Cooldown: 50 Blade Edge Steps, 50 Instep Steps, 50 Backpedal Heel Steps, Vibration Drill

Cycle 3 Day 2: 5 rounds of 2 sets of Forward Pressure Beginning Level with 30 seconds rest in between
RPEDT: 6 1 8

Comments: Ultra energy high today! Also notice a lot of tension in my right shoulder limiting my range of motion, although my left is really loose. Anybody reading this have any exercise suggestions of releasing this tension focusing specifically on it?

[KimaMule]

June 2nd

Cycle 3 Day 3: Ageless Mobility™ + Forward Pressure Compensations

Comments: Today's session was awesome! I felt so good and it was probably the deepest I've ever gone doing AM.

[KimaMule]

June 3rd

Russian Systema Practice

Cycle 3 Day 4: Prasara Body Flow Yoga
Tumbleweed
Diving Dolphin
Wind
Vine
Ocean (Beginning Level)
Ocean (Intermediate Level)

Comments: A great session of Systema practice today. Practiced on takedowns and striking all day with lots of improvisational drills and some workout with iron balls.

[KimaMule]

Intu-Flow®® Intermediate Class

Running Prep: Spinal Twists, Pelvis Squat Raise, Alternating Shoulder Rolls, Thoracic Circles, Heel Strikes, Stable Heel Strikes, Knee Raises, Toe Rolls

Rmax Powered Running: High Intensity Interval Training
Day 6: 4 sets of 30s/90r
RPEDT: 8 1 8
Running Cooldown: 50 Blade Edge Steps, 50 Instep Steps, 50 Backpedal Heel Steps, Forward Bends to Revolved Forward Bends

Cycle 4 Day 1: 5 rounds of 2 sets of Forward Pressure Beginning Level with 15 seconds rest in between
RPEDT: 6 1 9

Diving Dolphin

Vibration Drill

Comments: Finished today's workout with a HUGE burst of energy.

[KimaMule]

Intu-Flow® Advanced Class

Running Prep: Spinal Twists, Pelvis Squat Raise, Alternating Shoulder Rolls, Thoracic Circles, Heel Strikes, Stable Heel Strikes, Knee Raises, Toe Rolls

Rmax Powered Running: High Intensity Interval Training
Day 7: 4 sets of 30s/60r
RPEDT: 8 1 8
Running Cooldown: 50 Blade Edge Steps, 50 Instep Steps, 50 Backpedal Heel Steps, Forward Bends to Revolved Forward Bends

Cycle 4 Day 2: 5 rounds of 3 sets of Forward Pressure Beginning Level with 15 seconds rest in between
RPEDT: 6 1 9

ICS Swipe [15 lbs.] Century Cycle
35 sets 3 reps 35 min.
RPEDT: 3 1 8

Prasara Yoga: each pose held for 8 breaths
Walking Seal
Tumbleweed

Comments: Decided to try out the Swipe again and groove the technique once more since I've built up an impediment in it lately and along with it Fear-Reactivity. I showed no signs thus far of the pain I was getting in my left elbow from leaking in Wrist Alignment.

[KimaMule]

Intu-Flow® Advanced Class

ICS Swipe [15 lbs.] Century Cycle
25 sets 4 reps 25 min.
RPEDT: 5 0 8

Prasara Body Flow Yoga: each pose held for 8 breaths
Coursing
Walking Seal

Comments: Decided to continue my Swipe cycle and saving the No and Low Intensity Days for the next two days before heading into the Seattle Seminar. Still no signs of pain or discomfort in my left elbow from performing the Swipe. Created a flow to release all portions of the Superficial Back Line named Coursing (name will change when I find something better :D ). It works really well, I love it.

[KimaMule]

Cycle 4 Day 3: Ageless Mobility™

ICS Swipe [15 lbs.] Century Cycle
20 sets 5 reps 20 min.
RPEDT: 5 0 8

Prasara Body Flow Yoga: each pose held for 8 breaths
Coursing
Walking Seal

Cycle 4 Day 3: Forward Pressure Compensations

Comments: Couldn't help myself. I just had to continue my Century. :embarassed: I love pain free Swipes ;) and my recovery is more than substantial :D .

[KimaMule]

Intu-Flow Intermediate Class

ICS Swipe [15 lbs.] Century Cycle
18 sets 6 reps 18 min.
RPEDT: 5 1 8

Cycle 4 Day 4: Forward Pressure Compensations & Prasara Body Flow Yoga
Ecco
Arabia


Comments: I have to say I am really proud of myself right now. I've been studying Anatomy Trains and so far have built two flow to release the Superficial Back Line and the Superficial Front Line and they are working wonders! Found out most of my discomfort and pain at times was coming from a more tight than usual SFL on the right side creating imbalances in my lower back and hips and very slight in posture. The Arabia flow was designed to combat it and restore balance, and after the first usage (yesterday) of it, all my problem area have evaporated. I felt just a little creep in today and after one round of the Arabia flow, i was good as new.

[KimaMule]

Prasara Primer Seminar w/ Coach Ryan Hurst and Jarlo Illano

Prasara Body Flow Yoga
Ecco
Arabia

[KimaMule]

Intu-Flow Advanced Class

Cycle 5 Day 1: 5 rounds of 4 sets of Forward Pressure Beginning Level with 3 minutes rest in between
RPEDT: 6 0 8

ICS Swipe [15 lbs.] Century Cycle
16 sets 7 reps 16 min.
RPEDT: 6 1 8

Comments: Just when I thought the elbow pain was coming back it wasn't! It was just fatigue in my forearm from the leak I am trying to fix in my wrist alignment to prevent the elbow pain when performing the Swipe.

ICS Mill [15 lbs.] Density Cycle
20 sets 9/9 reps 20 min.
RPEDT: 5 0 8

Comments: Dropped the HIIT to start a Mill Density Cycle cause I felt like it. The main purpose of doing an HIIT was to add a little to my High and Mod days of FP while I Clean the Slate from my problem areas of my injury, which is dealt with and I am over.

Prasara Body Flow Yoga
Moongate(LL)

Comments: Created a flow to release the Lateral Line and I have to say it was tough chaining the poses together but I did it and I like it. It hits very deep, actually deeper than i thought it would :D.

[KimaMule]

Intu-Flow Beginning Class

Cycle 5 Day 2: 5 rounds of 4 sets of Forward Pressure Beginning Level with 1 minutes rest in between
RPEDT: 6 0 9

Comments: Oops! Yesterday I had 3 minutes rest when I should have had 1 minute rest, but today felt great doing just 1 minute rest. I really learned how to relax while performing the movements using minimal tension at possible to complete the task and surprised myself with the same perceived exertion.

ICS Swipe [15 lbs.] Century Cycle
14 sets 8 reps 14 min.
RPEDT: 6 2 8

Comments: Found out how and why I am creating excess tension in my wrist, will work on correcting it. I was pulling down and in to compensate for the leak when my wrist goes back, now just need to work on keeping the wrist aligned center.

ICS Mill [15 lbs.] Density Cycle
17 sets 10/10 reps 17 min.
RPEDT: 5 0 8

[KimaMule]

AM:

Intu-Flow® Beginning Class

ICS Swipe [15 lbs.] Century Cycle
12 sets 9 reps 12 min.
RPEDT: 6 2 8

Prasara Body-Flow Yoga:
Stalingrad (AL)

Comments: Created a flow to release the arm lines and it works really well. Just fiddling around with the structure of the thing. Created a new variation of the Upward Dog Pose to release the wrists. It's a killer but it works so well.

ICS Mill [15 lbs.] Density Cycle
16 sets 11/11 reps 16 min.
RPEDT: 7 1 8

Comments: Had to stop on the last two sets because of grip fatigue on my left and massive amounts of slippage, which upset me.

PM:

ICS Mill [15 lbs.] Density Cycle
16 sets 11/11 reps 16 min.
RPEDT: 6 1 8

Comments: Tried it again. Fresh. Not after Swipes and all sweaty. Went just fine. Still have to work a little on my wrist alignment with my left because it's fatiguing at a faster rate than my right.

Cycle 5 Day 3: Ageless Mobility™ & Forward Pressure Compensations

Prasara Body-Flow Yoga
Ecco
Arabia

[KimaMule]

AM:

Intu-Flow®® Beginning Class

FlowFit™ x 3

ICS Mill [15 lbs.] Density Cycle
14 sets 12 reps 14 min.
RPEDT: 6 2 8

Comments: Decided to do Mills first today and my performance was much better today, but still have better form on my right than my left, it wants to fatigue more rapidly.

Cycle 5 Day 4: Prasara Body-Flow Yoga
Ecco (SBL) x 3
Arabia (SFL) x 3

PM:

Intu-Flow® modified

ICS Swipe [15 lbs.] Century Cycle
10 sets 10 reps 10 min.
RPEDT: 7 2 8

Comments: Left fatiguing way more than my right, but my right also fatiguing a little. Last three steps I paused at 8 reps for a moment then went on completing w/o going over time. Noticed when I start fatiguing I lose form and have to be very careful to make sure of my left arm wrist alignment or the spawning of my elbow problem start.

Cycle 5 Day 4: Prasara Body-Flow Yoga
Ecco (SBL)
Arabia (SFL)
Stalingrad (AL)

[KimaMule]

OCS Knuckledraggin': 4x7 Prep

Circuit A: Moderate Intensity Day

ICS Swipe [15 lbs.] Century
ICS Mill [15 lbs.] Century

Circuit B: High Intensity Day

ICS Swipe [25 lbs.] Century
ICS Mill [25 lbs.] Century

No Intensity Day: Ageless Mobility™™

Low Intensity Day: Prasara Body-Flow Yoga

Century Progression is as follows:

20 sets 5 reps 20 min.
18 sets 6 reps 18 min.
16 sets 7 reps 16 min.
14 sets 8 reps 14 min.
12 sets 9 reps 12 min.
10 sets 10 reps 10 min.
CENTURY

[KimaMule]

June 15th

AM:

Intu-Flow® Beginner Class

FlowFit™™ x 3

ICS Swipe [15 lbs.] Century
100 reps in 10 min.
RPEDT: 7 4 7

Comments: Disappointed, but it's okay. The good thing is though I completed it in under ten minutes at around 9 min. 45 sec. I performed in the beginning around 40 reps in a little over 2 minutes but then wrist fatigue slipped in on my left which made it harder to keep wrist alignment in my left hand creating elbow discomfort (not as bad this time). Which made me have to stop a few times to get to 100.

ICS Swipe [15 lbs.] Century: Cycle 1 Day 1
Neural Warm Up: Front Swing [12] Spout [12] Cossack [12]
Step: 20 sets 5 reps 20 minutes
Cooldown: ICS Swipe Complimentary Kinetic Chains
RPEDT: 5 0 8

Comments: Decided to begin a 4x7 working exclusively with Swipes and Mills. This Century I was dead set on getting perfect technique and believe I did very well.

Cycle 6 Day 1: 5 rounds of of 4 sets of Forward Pressure Beginning Level with 30 seconds rest in between
RPEDT: 6 1 8

ICS Mill [15 lbs.] Century: Cycle 1 Day 1
Warm Up: Inward Pendulum [12] Short Whip [12] Taskmaster [12]
Step: 20 sets 5 reps 20 minutes
Cooldown: ICS Mill Complimentary Kinetic Chains
RPEDT: 5 0 8

[KimaMule]

June 15th

AM:

Intu-Flow® Beginner Class

FlowFit™™ x 3

ICS Swipe [20 lbs.] Century: Cycle 1 Day 2
Neural Warm Up: Front Swing [12] Spout [12] Cossack [12]
Step: 20 sets 5 reps 20 minutes
Cooldown: ICS Swipe Complimentary Kinetic Chains
RPEDT: 5 0 8

PM:

Intu-Flow® Master Class

Cycle 6 Day 2: 5 rounds of of 4 sets of Forward Pressure Beginning Level with 30 seconds rest in between
RPEDT: 6 1 8

ICS Mill [20 lbs.] Century: Cycle 1 Day 2
Warm Up: Inward Pendulum [12] Short Whip [12] Taskmaster [12]
Step: 20 sets 5 reps 20 minutes
Cooldown: ICS Mill Complimentary Kinetic Chains
RPEDT: 5 0 8[/FONT]

[KimaMule]

June 16th

Cycle 1 Day 3 & Cycle 6 Day 3: Ageless Mobility + Forward Pressure Compensations

[Kathryn Woodall]

Tyler,
It looks like you are having a lot of fun with your training as well as teaching. Enjoy your trip to Israel next month!

[KimaMule]

Thanks, Kathryn for checkin' in :D . Having lots of fun. Getting a little obsessed though. Girlfriend is keeping me in check :embarassed:.

[KimaMule]

AM Brazilian Ju-Jitsu Class

Cycle 6 Day 4 & Cycle 1 Day 4: Prasara Body-Flow Yoga

Ecco (SBL) x 2
Arabia (SFL) x 2
Luna (LL) x 2
Druid (AL) x 2
Bind (SL) x 2

PM Brazilian Ju-Jitsu Class

[Coach Hurst]

Tyler,

Just tried answering your mail but your inbox is full.

[KimaMule]

Woops, sorry about that. Just emptied it. Answer away :D.

[KimaMule]

AM:

Intu-Flow® Advanced Class

ICS Swipe [15 lbs.] Century: Cycle 2 Day 1
Neural Warm Up: Front Swing @ 15 lbs. [12] Spout @ 15 lbs. [12] Cossack @ 15 lbs. [12]
Step: 20 sets 5 reps 20 minutes
Cooldown: ICS Swipe Complimentary Kinetic Chains
RPEDT: 6 0 8

Prasara Body-Flow Yoga:
Ecco (SBL)
Arabia (SFL)
Druid (AL)

PM:

Intu-Flow®:

Neck: Forward Slide, Lateral Slide, Clover Leaf
Shoulders: Arm Screw, Six Degrees of Freedom Figure 8 Swings
Elbows: Six Degrees of Freedom Figure 8s
Wrist: Clover Leaf
Fingers: Chasing
Arms: Spear Hand Arm Waves (Across), Lateral Spear Hand Reverse Arm Waves
Chest: Clover Leaf
Pelvis: Tuck and Arch, Tilt, Clover Leaf
Spine: Clover Leaf
Legs: Infinity
Knees: Circle
Ankles: Circle, Scoops

ICS Mill [15 lbs.] Century: Cycle 2 Day 1
Safety Valve: Parry Cast @ 25lbs. [9], Inside Circle @ 15 lbs. [9], Outside Circle @ 15lbs. [9]
Warm Up: Inward Pendulum [12] Short Whip [12] Taskmaster [12]
Step: 20 sets 5 reps 20 minutes
Cooldown: ICS Mill Complimentary Kinetic Chains
RPEDT: 5 0 8

Comments: Wow! What a very creative session. During the session I was constantly feeling what could better my swipe or what drills could i create to help. I came up with different versions of the Arm Waves that makes sure my palm is always facing my body and after trying that and keeping my form while i swung the Mill to that, my wrist alignment stayed consistent and the Mill even felt smoother, and also created two joint mobility movements during it also to mimic the path of the swing the Mill takes, what I call the Traffic Patrolman.

Prasara Body-Flow Yoga:
Luna (LL)
Bind (SL)
Druid (AL)

[KimaMule]

AM:

Intu-Flow® Advanced Class

ICS Swipe [20 lbs.] Century: Cycle 2 Day 2
Neural Warm Up: Front Swing @ 15 lbs. [9] Spout @ 15 lbs. [9] Cossack @ 15 lbs. [9]
Step: 18 sets 6 reps 18 minutes
Cooldown: ICS Swipe Complimentary Kinetic Chains
RPEDT: 7 0 8

Comments: Last three sets were getting too slippy. Noticed when my grip starts to slip because of sweat, my technique starts to go down. Will try to get some wrist bands to prevent sweat from slipping down my arm and onto the grip of the Clubbell.

Prasara Body-Flow Yoga:
Luna (LL)
Bind (SL)
Druid (AL)


PM:

Intu-Flow®:CST Shoulder Pre-Hab

ICS Mill [20 lbs.] Century: Cycle 2 Day 2
Safety Valve: Parry Cast @ 25 lbs. [9], Inside Circle @ 15 lbs. [9], Outside Circle @ 15lbs. [9]
Warm Up: Inward Pendulum @ 15 lbs. [9] Short Whip @ 15 lbs. [9] Taskmaster @ 15 lbs. [9]
Step: 18 sets 6 reps 18 minutes
Cooldown: ICS Mill Complimentary Kinetic Chains
RPEDT: 5 0 8


Comments: Wow the Shoulder Pre-Hab felt great. I created one movement in the past similar to the Drawbridge, but it was nice to see a different version with different mechanics.

Prasara Body-Flow Yoga:
Ecco (SBL)
Arabia (SFL)
Druid (AL)

[Coach Gostnell]

and also created two joint mobility movements during it also to mimic the path of the swing the Mill takes, what I call the Traffic Patrolman.

Good moves, & good name too!

[KimaMule]

The Gama Cast: 20 sets 10 reps 20 min

Comments: Felt like doing something Clubbells knowing that I was going to have a High Intensity Day pushing my Cycles back one day.

Kickboxing Class

Random Class: demonstrated lots of Body Flow to a couple Systema buddies and did some Monkey and Wheelbarrel drills.

[KimaMule]

June 22nd

Cycle 2 Day 3: Ageless Mobility™

CST Shoulder Pre-Hab

[KimaMule]

June 23rd

Intu-Flow
Neck: Clover Leaf, Diagonals, Figure 8s, Circles, Slides
Shoulders: Six Degrees of Freedom Figure 8s
Elbows: Six Degrees of Freedom Figure 8s
Wrists: Clover Leaf, Diagonals, Figure 8s, Circles, Shifts
Chest: Clover Leaf, Diagonals, Figure 8s, Circles
Pelvis: Clover Leaf, Diagonals, Figure 8s, Circles, Tuck & Arch, Tilt
Spine: Clover Leaf, Diagonals, Figure 8s, Circles
Legs: Figure 8, Lateral Figure 8, Rear Figure 8, Infinity
Knees: Circle
Ankles: Circle

Cycle 2 Day 4: Prasara Body-Flow Yoga
Bind x 2 each side