Tag Archives: flow conditioning

T.I. #132 Update: Ramp up to SDS

T.I. #132: As flow conditioning” for our attempt to set personal and/or club records on Thursday, complete a portion of Self-Destruct Sequence (“SDS”) up to 3 times/day until bedtime Wed. 11/28. 

So far I’ve completed 10 iterations (see pic at right) at varying percentages.  In total I’ve completed SDS 2.2 times over the last 6 days — with zero soreness.  See two tables below — one showing the number of reps per exercise at the varying percentages and another showing how I got to that 2.2 number.

Let’s say I’m able to complete 25% of SDS once more today and three more times on Wednesday.  Come Thursday night, I will have completed SDS a total of 3.2 times.  I’m betting that’s going to really change the game, but who knows?

Sure can’t hurt. Literally.  Because I trained without soreness.  If I beat my personal record, I’m taking this as evidence that this method works.

Those who taking the challenge, please comment or email with your results and whether or not you prepped with flow conditioning.

Partial Reps by Percentage
Self-Destruct Sequence
Full reps in parenthesis
1/4th (25%) 1/5th (20%) 1/6th (17%)
Zombie Squats (50) 12 10 8
Push-ups, diamond (25) 6 5 4
Jump Squats (100) 25 20 17
10-Count Bodybuilders (25) 6 5 4
Pikes/Leg Triangles (25) 6 5 4
Jump Squats, split (50) 12 10 8
Push-ups, Sit-out (25) 6 5 4
Bicycles (50 each side) 12 10 8
Burpees (25) 6 5 4
Twisters (25 each side) 6 5 4
Wall Touches (100) 25 20 17
Push-ups, hopping/clapping (25) 6 5 4

 

My total as of this morning:

11/22/2018 25%
11/22/2018 25%
11/24/2018 20%
11/24/2018 20%
11/24/2018 20%
11/25/2018 20%
11/25/2018 20%
11/25/2018 20%
11/26/2018 25%
11/27/2018 25%
Total: 220%