Finishing up the 6Ds and FlowFit®

[AngelaF]

This will be an important cycle for me...here it goes!

Recap:
4: no,lo,mod,hi
7:

cycle 1: FlowFit® levels 3&4 technique

cycle 2: 6D Athletic series technique

cycle 3: FlowFit® levels 3&4 speed

cycle 4: 6D Athletic series speed

cycle 5: FlowFit® levels 3&4 length

cycle 6: FlowFit® levels 3&4 length

cycle 7: FlowFit® & 6D Athletic overall improvement

Here's my 1st 2 mini-cycles:

Mon 10/18: cycle 1, day 1-No
Intu-Flow® (2x)
RPD 1
RPT 9
RPE 2

Tues 10/19: cycle 1, day 2-Lo
Intu-Flow® (3x)
Prasara: 1x each series A flow
RPD 3
RPT 6
RPE 4

Wed 10/20: cycle 1, day 3-Mod
Intu-Flow® (3x)
FlowFit® level 3 for 15 minutes (Goal: RPT 5-7)

16 2/3 rounds

RPD 5
RPT 7
RPE 7
Haven't done FlowFit® in a while and it hit me hard. It was very difficult to control my effort level because I went way too fast the 1st 8 rounds. FlowFit® is brutal!

Thurs 10/21: cycle 2, day 4-Hi
Intu-Flow® (3x)
FlowFit® level 4 for 15 minutes (Goal: RPT 6-8)

16 2/3 rounds

RPD 4
RPT 6
RPE 8
I was very sore today from FlowFit® yesterday. My technique was where I expected for how rusty I was. I kept a good pace, but couldn't push myself to the very max, I over-did it yesterday. :(

Fri 10/22: cycle 2, day 1-No
Intu-Flow® (1x)
RPD 2
RPT 8
RPE 1

Sat 10/23: cycle 2, day 2-Lo
Intu-Flow® (1x)
Prasara: 1x each series A flow
RPD 3
RPT 8
RPE 3

Sun 10/24: cycle 2, day 3-Mod
Intu-Flow® (1x)
6D Matrix Athletic series w/ 10lb CBs (Goal: RPT 5-7)
60-40-20

snatch: 12/12, 8/9, 5/5

hammer swing: 19/19, 14/14, 7/7

barbarian rear lunge: 15/15, 11/10, 6/6

super swipe: 10/10, 7/7, 4/4

lunge twist: 13/13, 8/8, 5/5

windmill: 13/13, 9/8, 5/5

RPD 3
RPT 6
RPE 5
I was able to keep my effort down today and focus on learning the basics of each movement.

Mon 10/25: cycle 2, day 4-Hi
Intu-Flow® (2x)
6D Matrix Athletic series w/ 10lb CB (Goal: RPT 6-8)
60-40-20

snatch: 13/13, 10/10, 6/5

hammer swing: 25/25, 17/16, 9/9

barbarian rear lunge: 19/18, 13/12, 6/7

super swipe: 11/11, 7/8, 4/4

lunge twist: 14/14, 11/11, 6/6

windmill: 15/15, 11/10, 6/6

RPD 3
RPT 7
RPE 9
The 6D Athletic series is fun, and very challenging. My technique improved with more effort and feeling the movements fluidly.