This is my first try at a program, so each morning when i can i will be doing flow fit alternating with flowmotion. at night i will be doing intu flow.
befor training for warm up i will do flow fit and at the end of the training i will do intu flow.
so heres my program
-Front Clean to order
-Side circles "inside and outside"
-Side torch press
-Front circle "inside and out side"
-Front leverage press
this is how it works, each one that are group are done one after the other, meaning i do one set then right after i do the other set. I will all so be alternating witch one goes first. The grouping was chosen for the similaritys in the movement or muscle involved in the movement.
I can work out 4 times a week, so i will be doing A, C, B, C. A and B are high intensity, while C is done from Med to Low depending on how i feel. I will start off with 12-15 reps x4 with 30 to 60 sec rest since im new with my mini clubbells and focus on perfect form and breathing and doing them slowly to make sure its done right. I will then slowly migrate to the 15lb clubbells at 3-5 reps x3-5 with 1:30 to 3min rest. Once im performing this routine 4x a week for about a month i will then change my program. Im saying this cause some times you work out and your to sore the next few days to work out againg so, it might be 1x the first week then goes to 2x then 3x then 4x.
please suggest any improvements on the program and any tips.
im doing this training for Parkour and Systema as well as feeling better and stronger :P