Awaken the Spirit

[KimaMule]

AWAKEN THE SPIRIT - THP

MICRO-CYCLE ONE

Clubbell® Double Torch Snatch Progression

Level II: Double Torch Snatch @ 25 lbs.
Level I: Snatch @ 25 lbs. (12/12)

Clubbell® Hammer Swing Progression

Level II: The Hammer Swing @ 25 lbs.
Level I: The Hammer Swing @ 20 lbs. (9/9)

Clubbell® Reverse Mill Progression

Level II: The Reverse Mill @ 25 lbs.
Level I: The Reverse Mill @ 20 lbs. (9/9)

Clubbell® Mill Progression

Level II: The Mill @ 25 lbs.
Level I: The Mill @ 20 lbs. (9/9)

Rocking Hand Bridge Pressup Progression

Level II: Hand Bridge Press-Up + Rocking Bridge
Level I: Hand Bridge Press-Up (10)

Clubbell® Circles Selection

Top Circle @ 15 lbs. (4/4) + Back Circle @ 15 lbs. (4/4)

Prasara Yoga One Handed Leg Swoop Progression

Level II: One-Handed Leg Swoop
Level I: Leg Swoop (9/9)

Treadmill Active Recovery Progression

Level V: 1 minute w/ an RPE 9-10
Level IV: 2 minutes w/ an RPV of 8
Level III: 3 minute w/ an RPV of 6
Level II: 4 minutes w/ an RPV of 5
Level I: 5 minutes w/ an RPV of 3

* 4 rounds of the above Circuit

[shadow]

top circles with a 15lb Clubbell®???

[KimaMule]

That's right.

[KimaMule]

November 27, 2007

CST Shoulder Pre-Hab
Structure: Mountain Pose
Mobility: Rear Circle
Myofascial Release: Arm Screw, Handcuff, Drawbridge
Clubbell® Skill Performance: The Shwing, The Mill, Saber Circle
Cooldown: Seatbelt, Choke Roll

The One-Handed Swipe Century @ 15 lbs.
16 sets 7 reps 16 minutes
RPEDT: 609

Update: Didn't log it but finished my Arm Cast Century w/ the 25 lb. Clubbell®® and I noticed that each consecutive Century I did I beat my time previous completing a Century with a heavier club. I completed my Arm Cast Century w/ the 25 lbs at 4 minutes and 46 seconds surpassing my 20 lb time at I think 5 minutes 13 seconds.

Comments: Today my One-Handed Swipe technique felt as smooth as a baby's waxed behind.

Micro-Cycle One

Clubbell® Snatch @ 25 lbs. (12/12)
Clubbell® Hammer Swing @ 20 lbs. (7/7)
Clubbell® Reverse Mill @ 20 lbs. (7/7)
Clubbell® Mill @ 20 lbs. (7/7)
Hand Bridge Press-Up (10)
Top Circle @ 15 lbs. (4/4) + Back Circle @ 15 lbs. (4/4)
Treadmill Active Recovery @ 5 minutes w/ an RPV of 3

4 Rounds Completed
RPEDT: 708

Comments: This is around the 3rd time I've been through this cycle, going to go one more time and progress up a level on my Treadmill Active Recovery. MAJOR D.O.M.S! I think I'm getting it from the deep load of the Hand Bridge Press-ups. I can do them just fine but the next day I feel it MUST have been from those even though they don't work me as hard to get the D.O.M.S. as a harder intensity exercise would.

Intu-Flow®® Mobility Wellness

Neck: Forward Slide, Lateral Slide, Circle, Tilt, Twist, Atlas Figure 8 Roll
Shoulders: Alternating Shoulder Roll, Arm Screw, 6DOF Double Figure 8 Swings
Elbows: 6DOF Figure 8 Swings
Wrist: Vertical Shift, Horizontal Shift, Circle
Arms: Forward Wave and Reverse Waves All Around
Fingers: Circles
Thorax: Lift & Pull, Lateral Glide, Circle
Pelvis: Tuck & Arch, Tilt, Circle
Spine: Frontal Wave, Lateral Bend, Circle

[KimaMule]

November 28, 2007

Wind
2 rounds each side

Tumbleweed
1 round

The One-Handed Swipe Century @ 15 lbs.
14 sets 8 reps 14 minutes
RPEDT: 609

Forest
1 round

[KimaMule]

November 29, 2007

CST Shoulder Pre-Hab
Structure: Mountain Pose
Mobility: Rear Circle
Myofascial Release: Arm Screw, Handcuff, Drawbridge
Clubbell® Skill Performance: The Shwing, The Mill, Saber Circle
Cooldown: Seatbelt, Choke Roll

The One-Handed Swipe Century @ 15 lbs.
12 sets 9 reps 12 minutes
RPEDT: 609

Micro-Cycle One

Clubbell® Snatch @ 25 lbs. (12/12)
Clubbell® Hammer Swing @ 20 lbs. (7/7)
Clubbell® Reverse Mill @ 20 lbs. (7/7)
Clubbell® Mill @ 20 lbs. (7/7)
Hand Bridge Press-Up (10)
Top Circle @ 15 lbs. (4/4) + Back Circle @ 15 lbs. (4/4)
Treadmill Active Recovery @ 4 minutes w/ an RPV of 5

4 Rounds Completed
RPEDT: 608

Comments: Leveled Up on my Recovery on some of the rounds I had so much energy that I accidentally did 9 plus reps on certain exercises. I think my body wants to do more so I'm gonna up the reps on the Hammer Swing, Reverse Mill and Mill to 9.

Parallette Rocca Pushups Practice
3 x 12

Prasara Yoga

Neck: AM Extension, AM Lateral Slide, Circle, AM Tilt, AM Atlas Figure 8 Roll
Shoulders: AM Arm Screw
Elbows: Volleyball Locust, 6DOF Figure 8 Swings
Wrist: Vertical Shift, Horizontal Shift, Circle
Arms: Seal Pose, Forward and Reverse Arm Waves All Around
Fingers: Circles
Thorax: Rear Clasped Shoulder Slide, Pull

Asana Holds

Forward Bend
Plow Pose
Shoulder Stand
Revolved Forward Bend

[KimaMule]

December 1, 2007

CST Shoulder Pre-Hab
Structure: Mountain Pose
Mobility: Rear Circle
Myofascial Release: Arm Screw, Handcuff, Drawbridge
Clubbell® Skill Performance: The Shwing, The Mill, Saber Circle
Cooldown: Seatbelt, Choke Roll

The One-Handed Swipe Century @ 15 lbs.
10 sets 10 reps 10 minutes
RPEDT: 609

Micro-Cycle One

Clubbell® Snatch @ 25 lbs. (12/12)
Clubbell® Hammer Swing @ 20 lbs. (7/7)
Clubbell® Reverse Mill @ 20 lbs. (7/7)
Clubbell® Mill @ 20 lbs. (7/7)
Hand Bridge Press-Up (10)
Top Circle @ 15 lbs. (4/4) + Back Circle @ 15 lbs. (4/4)
Prasara Yoga Leg Swoop (9/9)
Treadmill Active Recovery @ 4 minutes w/ an RPV of 5

4 Rounds Completed
RPEDT: 708

Comments: Added an extra station, wasn't getting the cardio I wanted but boy do the extra reps and station kick up the intensity.

Parallette Rocca Pushups Practice
3 x 15

[KimaMule]

December 2, 2007

Intu-Flow®® Mobility Wellness

Neck: Forward Slide, Lateral Slide, Circle, Tilt, Twist, Atlas Figure 8 Roll
Shoulders: Alternating Shoulder Roll, Arm Screw, 6DOF Double Figure 8 Swings
Elbows: 6DOF Figure 8 Swings
Wrist: Vertical Shift, Horizontal Shift, Circle
Arms: Forward Wave and Reverse Waves All Around
Fingers: Circles
Thorax: Lift & Pull, Lateral Glide, Circle

The One-Handed Swipe Century @ 15 lbs.
CENTURY: 100/100 in 8 minutes 38 seconds
RPEDT: 709

Barbell Bench Press @ 135 lbs.
3 x 12

Sandbag Clean Practice @ 80+ lbs.
3 x 12

One-Handed Chin-Up
2 x 3 each hand

[KimaMule]

December 3, 2007

Intu-Flow®® Mobility Wellness

Neck: Forward Slide, Lateral Slide, Circle, Clover Leaf, Tilt, Twist, Swivel, Roll, Atlas Figure 8 Roll
Shoulders: Alternating Roll, Arm Screw, 6DOFS
Elbows: 6DOFS
Wrist: Maximals, Circle, Clover Leaf
Arms: Forward and Reverse Waves All Around
Fingers: Circles, Jelly Fish, Chasing, Figure 8 Chasing, Infinity Chasing
Thorax: Lift & Pull, Lateral Glide, Circle, Clover Leaf
Pelvic Lumbar: Tuck & Arch, Tilt, Circle, Clover Leaf, Diagonal Figure 8
Hips: Forward Circle, Side Circle, Rear Circle
Knees: Flexion, Twist, Circle
Ankles: Maximals, Scoop, Circle
Legs: Figure 8, Lateral Figure 8, Rear Figure 8, Elevated Front Figure 8, Elevated Side Figure 8, Infinity

Prasara Yoga Tumbleweed
2 rounds

The One-Handed Swipe Century @ 15 lbs.
35 sets 35 reps 35 minutes
RPEDT: 009

Micro-Cycle One

Clubbell®®® Snatch @ 25 lbs. (12/12)
Clubbell®®® Hammer Swing @ 20 lbs. (7/7)
Clubbell®®® Reverse Mill @ 20 lbs. (7/7)
Clubbell®®® Mill @ 20 lbs. (7/7)
Hand Bridge Press-Up (10)
Top Circle @ 15 lbs. (4/4) + Back Circle @ 15 lbs. (4/4)
Prasara Yoga Leg Swoop (9/9)
Treadmill Active Recovery @ 3 minutes w/ an RPV of 6

4 rounds
RPEDT: 709

Comments: Upped a Level on my Recovery...

Clubbell®® Double Handed Snatch @ 20 lbs.
3 x 7

Clubbell®® Double Handed Snatch @ 25 lbs.
3 x 7

Comments: Wow. Didn't think I could do it. Thought I would have to do another THP just to get to Snatching two 25 lb. clubbells... It was easier than I thought it was going to be. Going to update my Cycle to Double Handed Snatch @ 25 lbs from 20 lbs. Last time i even tried it was a year ago and it was more difficult for me to Snatch two 15s.

Prasara Yoga Flock of Pigeons
2 rounds

Sandbag Clean @ 80+
3 x 12

Sandbag Press @ 80+
3 x 12

One-Handed Chin-Up
3r/3l

[KimaMule]

December 4, 2007

CST Shoulder Pre-Hab
Structure: Mountain Pose
Mobility: Rear Circle
Myofascial Release: Arm Screw, Handcuff, Drawbridge
Clubbell®®® Skill Performance: The Shwing, The Mill, Saber Circle
Cooldown: Seatbelt, Choke Roll

The One-Handed Swipe Century @ 20 lbs.
25 sets 4 reps 25 minutes
RPEDT: 109

Micro-Cycle One

Clubbell® Double Torch Snatch @ 25 lbs. (12/12)
Clubbell® Hammer Swing @ 25 lbs. (9/9)
Clubbell® Reverse Mill @ 25 lbs. (9/9)
Clubbell® Mill @ 25 lbs. (9/9)
Hand Bridge Press-Up + Rocking Bridge Press-up (10)
Top Circle @ 15 lbs. (4/4) + Back Circle @ 15 lbs. (4/4)
Prasara Yoga One Handed Leg Swoop (9/9)
Treadmill Active Recovery @ 3 minutes w/ an RPV of 6

4 Rounds Completed
RPEDT: 909

COMMENTS: Leveled up everything. Work out really pushed my limits. Felt really great. Feel like i'm gonna need a few days rest.