F1 Intermediate: Reboot

[sakinney]

Flow Acquisition Phase
Day 4

Segment A - 10 minutes continuous
Superset A 5 sets of 12 reps, 2 minutes between sets
Superset B 3 sets of 20 second holds (2 minutes between sets)

PM
TBAR Gamma (using a HR monitor)
Reps: 82
Avg BPM heart rate recovery: 16 beats per minute (across the 4 rounds; 24, 16, 10, 14)

I'm using a strategy that I used with TacFit Commando when the movements were tough; I set a rep goal 1 rep higher than the previous session in each movement. Having a number to shoot for keeps me focused.

[sakinney]

Flow Acquisition
Day 5
Segment B - 5 minutes continuous
Segment C - 5 minutes continuous

Superset 5 sets of 12 reps 2 minutes rest.

[sakinney]

Flow Acquisition
Day 6
Segment C - 10 minutes continuous
Superset 5 sets of 11 reps with 2 minute rests

Cool Down Stretches

[sakinney]

Flow Acquisition
Day 7
Segment A 10 minutes continuous
Superset A 5 sets of 12, 2 minute rests between sets
Superset B 5 sets of 25 second holds, 2 minute rests between sets.

Felt a little crummy and creaky this morning and was tempted to take the day off, but routine won out, and I did what I had scheduled to do. Felt better at the end than I did at the beginning.

[sakinney]

Flow Acquisition
Day 8
Segment B 10 minutes continuous (played with sticking the back scales and initiating the cartwheels and handstand from the back scale with the other foot touching the ground)
Superset 5 sets of 12, 2 minutes rest between sets

PM
TBAR Delta
Reps: 90
Avg. HR recovery: 14.5 (17, 16, 14, 11)

[sakinney]

Flow Acquisition
Day 9

Rest/Intu-Flow®
(Business travel)

[sakinney]

Flow Acquisition
Day 10

Segment C 10 minutes continuous
Superset 5 sets of 12, 2 minutes rest between sets

[IanJames]

Good job on keeping this up man. You are going to be a flow master by the end.

[sakinney]

ha ha, maybe 'flow apprentice'. I cannot match Ryan Hurst's performance on this flow, yet. That said, I have built capabilities I would have thought completely out of my reach when I started.

[sakinney]

Flow Acquisition
Day 11

Segment A 10 minutes continuous
Superset A 5 sets of 12, 2 minutes between sets
Superset B 5 sets of 30 second holds, 2 minutes between sets

PM
TBAR Delta
Rep Score: 97
Avg. HR Recovery 14 bpm (20, 14, 12, 10)