4x7 Training Update

Ouph!  I'm so far behind in logging my training for this 4x7 that I'm not even going to try to catch up.  I'm so used to the paper journal now that I never think to transfer it over.  What I'll do instead is provide an overview of how things have progressed.  Then I'm going to try a little experiment...

After months of resistance, I finally broke down and signed up for a Twitter account.  I'm still not quite sure what the heck to do with it, but one thing I'm going to try is quick updates on this current 4x7 program.

So what have I been up to?  Well, I left you in Montreal, where I did both the Moderate and High days from the Bodyweight Exercise Revolution fat loss program.  The sessions were both awesome, and provided a nice break from the Clubbell work.

Since back, I've been slowly increasing the volume in both the Mod and High days by either adding reps, sets or time under tension to the various exercises.  This past 4 day cycle I had to gear back a bit on the MetCon stuff, as I had a bit of a cold (my first in so long that I can't remember the last one...).  I amazed at the  volume of Swipes I can do with the Bruiser now.  Less than two months ago I could do a grand total of 1 per side at a time (some of that was psychological).  Today I did 6 sets of 5 per side, each set starting at the top of the minute - leaving about 15-20 seconds of rest between sets.  That's the power of CST's Incremental Progression and the beauty of following the 4x7 wave of intensity!

On my No Intensity days it has been "free-form" Intu-Flow, letting myself go where I needed it and spending the time where my intuition led me.  On Low Intensity days I've continued to work with Ryan Hursts Prasara Primer flows - Wind and Ocean.  They fit perfectly with the program and and great examples of putting pieces together to form a symphony of movement.  To that, I've been adding in a little custom mini-flow that I designed to offset any compensations created by the program that aren't addressed in the other two flows.

A bit scant on detail, I know, but that brings me somewhat up to date with this program.  I'm at the point now where the program is going to take a significant jump in sophistication of the exercises and their juxtaposition.  Should be interesting.

If you want to get quick follow-ups on the progress of the program, you can follow me over at Twitter:
http://twitter.com/coachsteer