Em's TBF: Hammers

[mlelarson]

Century Cycle #3: Hammers with 10 lb clubbells

Cycle 1

Monday 2/14: Day 1 - No
-Intu-Flow®
(RPE-1), (RPT-9), (RPD-0)

Tuesday 2/15: Day 2 - Lo
-Intu-Flow®
-Prasara Flows: Forrest Flow, Diving Dolphin, Spider Monkey, Flock of Pigeons, Tumble Weed
(RPE-3), (RPT-9), (RPD-1)

Wednesday 2/16: Day 3 - Mod
-Intu-Flow®
-Hammers: 20 minutes, 5 reps per minute (average rest time 42 seconds)
-Flow-Fit: 6.33 rounds in 6 minutes, level IV
(RPE-7), (RPT-6), (RPD-3)

Dang...Level IV is killer! This is going to be a challenge. Just how I like it.

Thursday 2/17: Day 4 - Hi
Flu - No Hi Day :(

[mlelarson]

Cycle 2

Friday 2/18: Day 1 - No
-Intu-Flow®
(RPE-1), (RPT-8), (RPD-1)

Saturday 2/19: Day 2 - Lo
-Intu-Flow®
-Prasara Flows: Tumble Weed, Forrest Flow, Diving Dolphin, Spider Monkey, Flock of Pigeons
(RPE-3), (RPT-8), (RPD-2)

Sunday 2/20: Day 3 - Mod
-Intu-Flow®
-Hammers: 18 minutes, 6 reps per minute (average rest time 38 seconds)
-Flow-Fit: 7.66 rounds in 8 minutes, level IV
(RPE-5), (RPT-7+), (RPD-3)

Monday 2/21: Day 4 - Hi
-Intu-Flow®
-Hammers: 15 minutes, 7 reps per minute (average rest time 36 seconds)
-Flow-Fit: 8.33 rounds in 8 minutes, level IV
(RPE-8), (RPT-7), (RPD-3)

I had to find a blend this cycle between my RPE during the hammers and Flow-Fit. My technique really needs improvement at this new level IV. Hammers are solid.

[mlelarson]

Cycle 3

Tuesday 2/22: Day 1 - No
-Intu-Flow®
(RPE-1+), (RPT-9+), (RPD-1-)

Wednesday 2/23: Day 2 - Lo
-Intu-Flow®
-Prasara Flows: Spider Monkey, Flock of Pigeons, Forrest Flow, Diving Dolphin, Tumble Weed - Eyes closed for entire time, EXCEPT for Forrest Flow (blinked occasionally for balance)
(RPE-4), (RPT-7+), (RPD-2)

Thursday 2/24: Day 3 - Mod
-Intu-Flow®
-Hammers: 15 minutes, 7 reps per minute (average rest time 36 seconds)
-Flow-Fit: lost count of reps, 8 minutes, level IV
(RPE-6), (RPT-8), (RPD-2)

Friday 2/25: Day 4 - Hi
-Intu-Flow®
-Hammers: 13 minutes, 8 reps per minute (average rest time 36 seconds)
-Flow-Fit: 10.5 rounds in 10 minutes, level IV
(RPE-9), (RPT-8), (RPD-3)

I have a new-found appreciation for the benefits of Prasara. It honestly cured one of the worst cases of heartburn I have ever had. Awesome.

[mlelarson]

Century Cycle #3: Hammers with 10 lb clubbells

Cycle 4

Saturday 2/26: Day 1 - No
-Intu-Flow®
-Aaron's Ageless Mobility® Class
-Practice TBF's with Coach Eddy
(RPE-3), (RPT-8+), (RPD-2)

Sunday 2/27: Day 2 - Lo
-Intu-Flow®
-Prasara Flows: Forrest Flow, Diving Dolphin, Spider Monkey, Flock of Pigeons, Tumble Weed - Eyes closed for entire time.
(RPE-3), (RPT-8), (RPD-2)

Monday 2/28: Day 3 - Mod
-Intu-Flow®
-Hammers: 13 minutes, 8 reps per minute (average rest time 38 seconds)
-Flow-Fit: 12.5 rounds in 12 minutes, level IV
(RPE-8+), (RPT-8), (RPD-3)

Tuesday 3/1: Day 4 - Hi
-Intu-Flow®
-Hammers: 12 minutes, 9 reps per minute (average rest time 36 seconds)
-Flow-Fit: 12 1/6 rounds in 12 minutes, level IV
(RPE-9), (RPT-8+), (RPD-3)

This mini-cycle was great. Coach Eddy was in Salinas, so not only was I able to attend Aaron's Ageless Mobility® class, but I also got a little one-on-one time with her. She gave me some great pointers and a lot of encouragement. Also, I have noticed the immense improvement in my propioception as I continue doing Prasara with my eyes closed.

[mlelarson]

Century Cycle #3: Hammers with 10 lb clubbells

Cycle 5

Wednesday 3/2: Day 1 - No
-Intu-Flow®
(RPE-1), (RPT-9), (RPD-1)

Thursday 3/3: Day 2 - Lo
Traveling, no prasara

Friday 3/4: Day 3 - Mod
-Intu-Flow®
-Hammers: 12 minutes, 9 reps per minute (average rest time 35 seconds)
-Flow-Fit: 14 5/6 rounds in 14 minutes, level IV
(RPE-8+), (RPT-9), (RPD-2+)

Saturday 3/5: Day 4 - Hi
-Intu-Flow®
-Surfing: Very heavy day surfing, RPE- was substantial, opted out of Flow-Fit to not over-train.
-Hammers: Practice components
(RPE-8), (RPT-9), (RPD-3)

On my wait-time during my Hammers, I have been doing Bio-mechanical Exercises (like Knee Switches, Descending Shin Roll, Squat Creep, and Shin Roll). Great way to decompress and keep the body moving, maximizing my training time.

[mlelarson]

Century Cycle #3: Hammers with 10 lb clubbells

Cycle 6

Sunday 3/6: Day 1 - No
-Intu-Flow®
(RPE-1), (RPT-8), (RPD-1)

Monday 3/7: Day 2 - Lo
-Intu-Flow®
-Prasara Flows: Forrest Flow, Tumble Weed, Flock of Pigeons, Spider Monkey, Diving Dolphin - Eyes closed.
(RPE-3), (RPT-9), (RPE-1)

Tuesday 3/8: Day 3 - Mod
-Intu-Flow®
-Hammers: 10 minutes, 10 reps per minute (average rest time 32 seconds)
-Flow-Fit: 16 2/3 rounds in 16 minutes, level IV
(RPE-6+), (RPT-8+), (RPD-2+)

Wednesday 3/9: Day 4 - Hi
-Intu-Flow®
-Hammers: 10 minutes, 10 reps per minute (average rest time 30 seconds)
-Flow-Fit: 18 rounds in 16 minutes, level IV
(RPE-9), (RPT-9), (RPD-3)

It is really coming down to the wire. Certification is literally right around the corner. Overall I am feeling pretty good about my hammers.

[mlelarson]

B]Century Cycle #3: Hammers with 10 lb clubbells[/B]

Cycle 7

Thursday 3/10: Day 1 - No
-Intu-Flow®
(RPE-1), (RPT-9), (RPD-0)

Friday 3/11: Day 2 - Lo
Intu-Flow®
(RPE-1), (RPT-9), (RPD-0)

Saturday 3/12: Day 3 - Mod
-Intu-Flow®
-Hammers: 100 reps in 4:08 minute
-Flow-Fit: 19 rounds in 18 minutes, level IV
(RPE-7+), (RPT-8), (RPD-3)

Sunday 3/13: Day 4 - Hi - Certification dress rehersal
-Intu-Flow®
-TBF's: 16:35
-Flow-Fit: 18 rounds in 14 minutes, level III
(RPE-9), (RPT-8), (RPD-3)

I cannot even express how amazing today was. Finishing my TBF in 16:35 is very encouraging. This is going to be a great certification. Now it is time to recuperate, mentally and physically.