02/21/13 - Snake Turns Over

22 Minutes 60-70 Reps
Chicione Style

02/20/13 - Bear Complex and KF Work

5 Rounds

5 x 95lb Bear Complex
2 x Lohan Arhat for rest (1Left / 1Right)

Shoulder still tweaked but getting better.

02/19/13 - Hu Chu'an

1 hour of Hu Chu'an, from both the left and right.

about 40 sets

02/18/13 - Rest Day

02/17/13 - Goun Gee

3 Sets Goun Gee with 5:15 - 6:00 between rounds

Good

02/16/13 - KF and CF Training

10 Rounds of

3 Lohan Arhat, then

3 Hand Stand Pushups
6 Pullups
9 Situps
12 Kettlebell Swings w 50lb
15 Pushups

Time 1:08

02/15/13 - Rest Day (Emancipation Proc)

History Museum for viewing of Emancipation Proclamation, dinner and movie