Back Into the Swing of Things

[Fitcook365]

05/30 No Int
Int-Flow full deep session in a.m.
evening light BJJ class for an hour: started out with light shoulder roll drill, learned peruvian neck tie technique and then short rolling session from that position
RPE: 1-2 RPT: 8 RPD: 1-2

[Fitcook365]

06/01 Lo Int
Tacfit Survival Flow for 15 mins in the a.m.
jog on the beach followed by light shadowboxing and random play (handstands, etc.)
RPE: 4 RPT: 9 RPD: 2

[Fitcook365]

06/02 Mod Int
Tacfit Survival in a.m.
Intu-Flow® as warmup and light bodyweight drills
Score: 24
Survival compensations
RPE: 7 RPT: 9 RPD: 3

[Fitcook365]

06/03 No Int
Intu-Flow® full thorough routine (flowing-like and moderate pace)
included 4 CBD, and ended with brief updog and spinal twist

-body rolling in afternoon
and did brief Grappler Toolbox movements to get the blood flowing from prolonged sitting
for a few minutes
RPE: 1-2 RPT: 9 RPD: 1

[Fitcook365]

06/04 Lo Int
TACGYM tarfu beta session: 20 min
RPE: 4 RPT: 8 RPD: 2
Followed by 10 min shadowboxing
Archimedes (compensation)

in evening did trail run/jog/walk-hike on beach trail. Really fun experience!
RPE: 3 RPT: 9 RPD: 2

06/05 Lo Int (driving back to hometown`;/)
Did Sun Salutation before bed

[Fitcook365]

06/06 Mod Int
Back to Clubbell® 5x5
myofascia release, Intu-Flow
20-30 sec rest, 1 min rest all exercises
1. shoulder cast squat (5 sets) 5 5 4 3
2. gamma cast (5 sets) 5 4 5 4 5 5
3. mills (5 sets) 5 5 4 4
4. incline pole plank (3 sets ) 5 2 6
5. muscle up (3 sets) 6 4 3
survival compensatory cooldown
rpe: 6 rpt: 8 rpd: 2

[Fitcook365]

06/07 Hi Intensity

KB Metcon
myofascia release W/U, Intu-Flow
1. double power snatch (10x3) 30 sec rest
2. hang snatch split 10x30 sec (15 sec rest) 3 reps all the way
3. alt horse stance snatch 5x5ES (60sec rest)
4. 8 count bodybuilders double clean (5x1 min) 30 sec rest
7 5 (could not finish the other three sets)
5. gladiator get up 1x4 min
3R/3L
compensations: table, camel, lunge twist, dying warrior, pigeon, etc.

RPE: 9 RPT: 8 RPD: 3

[Fitcook365]

6/08 No Intensity
Did a nice long hike in Red Rock with my friend, performed Intu-Flow® and a little Tai Chi when reaching the peak.
MMA class in the evening: technique focused worked on shoulder crank from guard submission and light technical rolling.
RPE: 1-3 RPT: 9 RPD: 1

06/09 Lo Intensity
Tacgym Tarfu Beta (w/u with bodyrolling and brief Intu-Flow prep)
shadowboxing (worked on spinning Thai kicks and jab, cross, hook combos) 10 min
archimedes stretch cooldown
RPE: 4 RPT: 9 RPD: 3

evening: Survival flow for 10 min 8x
RPE: 3 RPT: 9 RPD: 1

[Fitcook365]

06/09 Mod Int
I/F a.m.

5x5 Clubbell®
myofascia release, Intu-Flow® (focused neck, shoulder, elbows,wrists, gunslinger, hip roots,knee and ankle circles, rear pigeon hold)
20-30 sec rest, 1 min rest all exercises
1. shoulder cast squat (5 sets) 5 4 4 4 3
2. gamma cast (5 sets) 5 5 5 5 5
3. mills (5 sets) 5 5 4 3
4. incline pole plank/ straight pole plank (3 sets ) 6 4 3
5. muscle up (3 sets) 5 4 4
survival compensatory cooldown (recession)
notes: still trouble getting 5 reps and getting 5 sets (sucks only having one Clubbell®)
rpe: 6 rpt:9 rpd: 2

[Fitcook365]

06/10 No Int
Tai Chi/Wing Chun kata/forms in a.m. (20-30 min)
evening: thorough Intu-Flow® and grappling drill/dummy practice
-some drills taken from Jason Scully ( hip ups, bridges, half circle monkey hops, wresters shots, shrimps in place)
-followed by submission technique on heavy bag: triangle, guard to sweep-arm bar (catch move), shoulder crank from guard, and some passing guard drills/side control on heavy bag, etc.
RPE: 1-2 RPt: 8.5 RPD: 1