February 25, 2009 – Moderate Intensity Day
Warmed up with a full body joint mobility session using the Intu-Flow program.
After 1 warmup round…
Repeat 8X, no rest between exercises, 1 minute rest at the end of each circuit. Exertion was kept between 50-80%:
Mixed Grip Pullups
Alternating pistol spinal rocks
Quad hops
15 clubbell mills, each arm
Lateral rock bottom lunges
15 clubbell two-handed side swipes
Rest 1 minute, doing vibrations throughout
Rating Perceived Technique was 8/10, (7/10 for pistols towards the end)
Rating Perceived Effort was 6-8/10
Rating Perceived Discomfort was 0-1/10
Full Body Vibration and 2 minutes rest
BodyFlow practice: squat creep, shin twist, knee switch, descending shin roll, various shinbox switches, long leg creep, leg swoop, elevated scorpion, double leg swoop, springing tripod, and spinal rocks.
Notes: Great session, and I’m ready for tomorrow’s high intensity session! I’ll be taking the dog for a walk momentarily and will practice Forest and Flock of Pigeon Flows from the Prasara Yoga Instructional DVD later today.
To your health and success,
.jpg "John Sifferman")
Fitness Professional and CST Athlete
0 Comments on “Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body with CST and clubbell training”
Leave a Comment