ICycle & Yoga

iCycle, 45 minutes

Sage Rountree Yoga, 35 minutes

Swings & Snatches

Short mobility warm up

Swings & Snatches
5 Rounds
* 1 rndabt x 5 = 40 sw (1:00/30), 16kg
* 5sn r/5sn l x 2 = 20 sn (1:00/30), 14kg
Rest 1:30, then repeat

10 total rounds, 200 snatches, 400 swings, ~ 30 minutes

Stretch

Plyo Circuit & Snatches

Mobility warm up

Plyo warm up - 1 Round (30/30)
* Air squat
* Alternating lunges
* Jump rope

Plyo Circuit - 3 Rounds, all sets equal work/rest
* Jump squats (30/30)
* Jumping lunges (30/30)
* Ski hops, 24" side to side over a yoga block (30/30)
* Speed skaters, 48" side to side (30/30)
* Tuck jumps (30/30)
* Dot drills alternating feet (30/30)
* Burpees (30/30)

Snatches - 7 Sets
14 kg, 5/5 x 2 (1:00/30)
- 140 total snatches
- Couldn't finish all 20 in 1:00 on last set, so stopped there
- Hands felt good!

Foam roll and stretch

H-Snatch & Swings

Mobility warm up

H-Snatch Holds
* 20 sec hold at top, 5 sec in rack
* 16kg, all alternating
5:00on/1:00off x 1
4:00on/1:00off x 1
3:00on x 1

Swings - Sinister
* 20kg, 2hd
* 20kg, 1hd, right first
* 24kg, 2hd
* 20kg, 1hd left first
* 20kg, 2hd
- 250 total swings

Foam roll and stretch

Swings

Mobility warm up

Sinister Roundabout
5 Rounds
* 16kg, 1 rndabt x 5 = 40 swings
* 30 sec rest
* 24kg, 1 round Sinster = 50 swings
* 60 sec rest

450 total swings

Foam roll and stretch

Plyo Circuit & Snatches

Tuesday workout

Mobility warm up

Plyo Circuit - 3 Rounds, all sets equal work/rest
* Jump squats (30/30)
* Jumping lunges (30/30)
* Ski hops, 24" side to side over a yoga block (30/30)
* Speed skaters, 48" side to side (30/30)
* R1 - Dot drills right foot; R2-3 - Tuck jumps (30/30)
* R1 - Dot drills left foot; R2-3 - Dot drills alternating feet (30/30)
* Jump rope (60/60)

Snatches - all sets (30/30)
* 12kg, 5/5 x 1
* 14kg, 5/5 x 10
- 110 total snatches
- felt really strong with 14kg, I think I could've done more, but didn't want to tear up my hands

Foam roll and stretch

Swings

Mobility warm up

Swings
Tracy's "Plus 50% Swing" - work into rest variation

Rotation #1

* 10 2 hd sw x 5 - 20kg
* 11, 12, 13, 14, 15 reps - 20kg
5 min, 115 swings 

Rotation #2 - 16kg tr sets, 20kg 2 hd sw sets

* 10 tr x 5

* 10 tr + 1 2 hd sw

* 11 2 hd sw

* 10 tr + 2 2 hd sw

* 12 2 hd sw

* 10 tr+ 3 2 hd sw

* 13 2 hd sw

* 10 tr + 4 2 hd sw

* 14 2 hd sw 

* 10 tr + 5 2 hd sw

* 15 2 hd sw

7.5 min, 180 swings

Rotation #3 - all 20kg
* 5/5 one hd sw x 5
* 5/5 + 1 2 hd sw
* 11 2 hd sw,
* 5/5 + 2 2 hd sw
* 12 2 hd sw
* 5/5 + 3 2 hd sw
* 13 2 hd sw
* 5/5 + 4 2 hd sw
* 14 2 hd sw
* 5/5 + 5 2 hd sw
* 15 2 hd sw
7.5 min, 180 swings

Rotation #4 - Repeat rotation #1, 24kg

5 min, 115 swings

590 total swings, ~ 29 min.

Eoin's Yoga Quickie, 30 min

Cardio

iClimb set 1, 40 minutes on an elliptical

Kettlebell Circuit

Short AOS-style Circuit
* All 2:00 work/1:00 rest

Round 1: Swings, 16kg
Round 2: Dead cleans, 16kg
Round 3: Chest press, 14kg
Round 4: Goblet squats, 16kg
Round 5: Stiff leg DL, 16kg
Round 6: LCC & PP, 14kg
Round 7: Flip & squat, 14kg
Round 8: Tactical lunges, 14kg

Foam roll and stretch

Yoga

45 minutes of yoga

Lunar Flow and Sage Rountree Standing Hip Openers and Pigeon Sequence

Squats & H-Snatch

Mobility warm up

Squats - resetting at 108lbs
63x1x5; 73x1x5; 83x1x5; 98x1x3; 108x2x4; 98x1x7

H-Snatch Holds - 16kg
*alternating
* hold at top for 20 sec, then 5 sec hold in rack
5:00on/1:00off x 2
2:00on/1:00off - got pretty shaky!

Sun salutations

Swings

Short mobility warm up

Sinister Pyramid

• 16kg 2hd
• 16kg 1hd, right first
• 20kg 1hd, left first
• 24kg 2hd
• 24kg 2hd
• 20kg 1hd, right first
• 16kg 1hd, left first
• 16kg 2hd

400 total swings

Plyometrics

P90X PlyoX

Swings

short mobility warm up

Tracy's "One Bell" workout from 12/17/11
* Used 16kg bell
* Put my own twist on 5th rotation

warm up
10 tr, 10 2hd, 10 tr, 10 2hd = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/30)

2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/30)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/30 sec)

5th rotation
10/10 x 2 x 1 set (40 reps 1 min/30)
5/5 x 4 x 1 set (40 reps total, 1 min/30)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/30)
40 tr ( 1 min/30)
10/10 + 5/5 + 1/2 sw ld + 40 tr (1:15)

570 swings, ~25 minutes

Yoga

Kettlebell Circuit

Sunday workout

Variation of AOS Providence

All rounds 2:00 work/1:00 rest
All done with 14kg

R1 - Swings
R2 - LCC
R3 - Squats - racked & goblet
R4 - One leg DL
R5 - LCC & PP
R6 - Flip & squat
R7 - Tactical lunges
R8 - Snatches
R9 - Figure 8 to hold
R10 - H-snatch
R11 - One arm row
R12 - Planks

Snatch challenge - 3:00, 14kg

Yoga stretches

Squats

Mobility warm up

Squats
68x1x5; 78x1x5; 88x1x5; 98x1x3; 108x2x5; 98x1x8

Yoga - Sage Rountree, sun salutations, standing stretches and pigeon sequence

Swings

short mobility warm up

Swings - all rounds done as "Sinister"

Warm up
*16kg
*20kg
= 100 swings
- 2:00 rest here

Work sets
* 24kg
* 20kg, 1hd version, start with right (5, 5/5, 5/5/5, 5/5/5/5)
* 20kg, 1 hd version, start with left
* 24kg
* 24kg
* 24kg
* 24kg
= 350 swings

450 total swings

Squats& H-Snatch

Mobility warm up

Squats
68x2x5; 83x1x5; 98x1x4; 108x2x4; 98x1x7

H-Snatch
* 20 sec hold at top, 5 sec slow count in rack position
* all alternating
16kg, 5:00on/1:00off x 1
16kg, 4:00on/1:00off x 1
16kg, 3:00on/1:00off x 1

Sun salutations

Blast from the past: Powerstrike

Powerstrike vol. 1

AOS Providence

AOS Providence
* whole thing, increased weights on some exercises since last time

Swings

Mobility warm up

Swings - Tracy's "25" 

* Rounds 1-4 only

* 24kg on the 2hd sets, EWR

* 16kg on the 1hd sets, 37sec work/23sec rest

R1

5x5 reps (1.25 min)

20 tr + 5 2 hd sw x 1

5x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

5x5 reps

5/5 x 2 + 5 2 hd sw x 1

5x5 reps

10/10 + 5 2 hd sw x 1

* 9 min., 200 swings

R2

4x5 reps (1 min.)

20 tr + 5 2 hd sw x 1

4x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

4x5 reps

5/5 x 2 + 5 2 hd sw x 1

4x5 reps

10/10 + 5 2 hd sw x 1

* 8 min, 180 swings

R3

3x5 reps (.75 min)

20 tr + 5 2 hd sw x 1

3x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

3x5 reps

5/5 x 2 + 5 2 hd sw x 1

3x5 reps

10/10 + 5 2 hd sw x 1

* 7 min., 160 swings

R4

2x5 reps (.5)

20 tr + 5 2 hd sw x 1

2x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

2x5 reps

5/5 x 2 + 5 2 hd sw x 1

2x5 reps

10/10 + 5 2 hd sw x 1

* 6 min., 140 swings

680 total swings

Sun Salutations

Squats & H-Snatch

Mobility warm up

Squats
63x2x5; 78x1x5; 93x1x5; 103x2x7; 93x1x10

H-Snatch
* 20 sec hold at top, 5 sec slow count in rack position
* all alternating
16kg, 8:00on/1:00off x 1
16kg, 4:00on/1:00off x 1
- Planned on doing three sets of 4:00, but the first one felt strong, so I kept going. The last set was considerably harder. ;)

Baptiste power yoga, 25 min.

H-Snatch & Swings

Short mobility warm up

H-snatch
14kg, 5:00 on/1:00 off x 1
16kg, 3:00 on/1:00 off x 2

Swings - Round 1 of Tracy's "25", all 20kg
* 5 x 5 2hd
* 20 tr + 5 2hd
* 5 x 5 2hd
* 1 sw + 1tr + 5 2hd
* 5 x 5 2hd
* 5/5 + 5 2hd
* 5 x 5 2hd
* 10/10 + 5 2hd
200 swings, 9 minutes

Yoga - sun salutations

Swings

mobility warm up

3 Rounds
* Snatches, 5r/5l, 12kg
* 5 assisted pull ups, 24lb assist

Swings - "Long and Short", beginner version, heavy
2 Rounds
* 24kg, 10 2 hd sw x 1 (15/15)
* 20kg, 10 transfer swings x 1 (15/15)
* 24kg, 10 2 hd sw x 2 sets (15/15 x 2)
* 20kg, 1 sw, 1 tr x 10 x 1 set (20 swings, 30/30)
* 24kg, 10 2 hd sw x 3 set (15/15 x 3)
* 20kg, 2 sw, 1 tr x 10 x 1 set (30 swings, 45/45 sec)
* 24kg, 10 2 hd sw x 4 sets (15/15 x 4)
* 20kg, 3 sw, 1 tr x 10 x 1 set (40 swings, 1 min/1 min)
1:30 rest, then repeat

400 swings, about 21 minutes

Yoga stretching & foam roll ~ 15 minutes

Swings

Mobility warm up

Swings

1. Sinister - 4rounds
* 20kg
* 24kg
* 20kg
* 24kg

2. A really stupid Sinister variation
* 20kg, 5r
* 24kg, 20 2hd
* 20kg, 5l
* 24kg, 20 2hd
* 20kg, 5r/5l
* 24kg, 15 2hd
* 20kg, 5l/5r
* 24kg, 15 2hd
* 20kg, 5r/5l/5r
* 24kg, 10 2hd
* 20kg, 5l/5r/5l
* 24kg, 10 2hd
- had to quit here, legs were shaky, felt pukey

350 total swings

Yoga - various, about 40 min.

Squats & H-Snatch

Mobility warm up

Squats
63x2x7; 78x1x5; 93x1x5; 103x2x6; 93x1x9

H-Snatch
* 20 sec hold at top, 5 sec slow count in rack position
* all alternating
16kg, 4:00on/1:00off x 1
14kg, 5:00on/1:00off x 2

Lunar flow, 25 min.

Swings

Short mobility warm up

Swings - Roundabout Ladder Variations
* 15 sec rest between sets; 1:00 rest between rounds

Round 1 & 2
16kg 1 x rd abt
20kg 1 x rd abt
16kg 1 x rd abt
20kg 2 x rd abt
16kg 1 x rd abt
20kg 3 x rd abt
16kg 1 x rd abt
20kg 4 x rd abt
16kg 1 x rd abt
20kg 5 x rd abt  = 160 swings/round x 2 = 320

Round 3
16kg 1 x rd abt
20kg 1 x rd abt
16kg 2 x rd abt
20kg 2 x rd abt
16kg 3 x rd abt
20kg 3 x rd abt
16kg 3 x rd abt
20kg 3 x rd abt
16kg 2 x rd abt
20kg 2 x rd abt
16kg 1 x rd abt
20kg 1 x rd abt  = 192 swings

512 total swings

Yoga - Sun Salutations

Squats & H-Snatch

Mobility warm up

Squats
63x1x7; 78x1x5; 93x1x5; 103x2x5; 93x1x8

H-Snatch
* 20 sec hold at top, 5 sec slow count in rack position
* all alternating
16kg, 3:00on/1:30off
14kg, 5:00on/1:00off x 2

Stretch and foam roll

Presses, Pull Ups & Swings

mobility warm up

Swings
16kg - 10 2hd, 10 tr, 1/2 sl, 5/5 (15/15) = 40 swings

Roundabout Ladder - 20kg, 15 sec rest between sets
1x rdabt
2x rdabt
3x rdabt
4x rdabt
5x rdabt
= 120 swings

Superset
a. OH press - 48x1x5; 58x2x3; 53x1x5 - not feeling the love on these
b. Pull ups - 1x5; 2x4
* 25lb assist

Swings
"Sinister" - 4 Rounds
* 20kg
* 24kg
* 24kg - holy moly!!
* 20kg
= 200 swings

Yoga - Sun salutations, standing stretches, pigeon sequence

Squat, H-Snatch & Swings

mobility warm up

Squats
63x1x5; 78x1x5; 93x1x5; 103x2x4; 93x1x7

H-Snatch to hold
One snatch to hold every 15 sec
* 16kg, (:45r/:45l/1:00 rest) 3r/3l
* 14kg, (1:15r/1:15l/:45 rest) 5r/5l
* 12kg, (1:15r/1:15l/:45 rest) 5r/5l

Swings
20kg, new bell!
5/5 x 10 (15/15)
* comp bell makes grip much easier. :)

Sage Rountree yoga - Sun Salutations, Pigeon Sequence

Presses, Pull Ups & Swings

mobility warm up

One arm swings, untimed
10 sets
* 20kg, 5r
* 20kg, 5l
= 100 swings

Giant set style
a. OH press - 48x1x7; 58x3x4; 53x1x6
b. Pull ups - 3x4
* 25lb assist
c. Deadlifts - 135x3x5

Swings
24kg, 10 2hd sw x 10 (15/15)
= 100 swings

Yoga - Sun salutations
* really nice sequence!

Squats & H-Snatch

mobility warm up

Squats
63x1x5; 73x1x5; 83x1x5; 98x2x7; 88x1x10

H-Snatch to hold
12kg, one snatch to hold every 15 sec
* 2 x (1:15r/1:15l/:45 rest)
* 1 x (2:30 alternating r/l)

Sage Rountree yoga - Standing Stretches, Standing Hip Openers, Pigeon Sequence

Swings

Short warm up

"One Bell" Variation
* all 14kg, all rests 15 sec except where noted

warm up
10 2 hd sw
5/5
1/2 sw ld
10 tr

1st rotation
10 tr x 4 sets
40 2 hd sw x 1

2nd rotation
1/2 sw ladder x 4 sets
40 tr x 1 set

3rd rotation
5/5 1 hd sw x 4 sets
1/2 sw ladder x 4 x 1 set

4th rotation
10 one hd sw x 4 sets
5/5 1 hd sw x 4 x 1 set (45 sec rest)

5th rotation
10/10 x 2 x 1 set
5/5 x 4 x 1 set
1/2 sw ladder x 4 x 1 set
40 tr

520 swings, ~ 23 minutes

Yoga - Eoin's 20 minute yoga and blissology for zappos

Presses, Pull Ups & Other Stuff

mobility warm up

One arm swings
5 Rounds, all (7.5/7.5)
* 16kg,  5r
* 16kg, 5l
* 20kg, 5r
* 20kg, 5l
= 100 swings

Giant set style
a. OH press - 43x1x5; 58x3x4; 55x1x5
b. Pull ups - 1x8; 2x7
* 30lb assist
c. Deadlifts - 135x3x5

Swing/Jump Rope Couplet
10 Rounds, at the top of each minute do:
* 20kg, 10 2hd sw
* 50 jump rope
- Each set completed in 45-55 sec. Longer sets had jump rope flubs

Yoga - Standing hip openers and IT band express

Squats, H-Snatch & Swings

mobility warm up

Squats
53x1x10; 68x1x5; 78x1x5; 88x1x3; 98x2x6; 88x1x9

H-Snatch - "Nadine Style" :)
12kg; every 15 sec, do a h-snatch and hold at the top for the remainder of the 15 sec
3 x 1:00 right/1:00 left/1:00 rest
* YOWZA!

2 hd Swing Tabata
4 Rounds
* 24kg (20/10)
* 20kg (20/10)

Stretch

Yoga

Align and Flow, 30 min.

Presses, Pull Ups & Swings

Mobility warm up

Swings -16kg, untimed
* 10 2hd + 5/5
* 5/5 x 2, 4 sets
= 100 swings

Deadlifts - 135x3x5

Superset
* Presses - 43x1x8, 58x2x3, 53x1x5
* Pull ups (30lb assist) - 3x7

Swings
5 Rounds
* 24kg, 10 2hd (15/15)
* 20kg, 5/5 (15/15)
= 100 swings

1 hand swing practice, 24kg, untimed
2/rest/2
4/rest/4
5/rest/5 x 3
4/rest/4
= 50 swings

Yoga - Sage Rountree, Yin Hips & Pigeon Sequence

Squats & Swings

From Friday, September 7

mobility warm up

Squats
53x1x10; 63x1x5; 78x1x5; 88x1x5; 98x2x5; 88x1x8

Swings
4 Rounds
* 16kg, 5/5 (15/15)
* 20kg, 5 right (7.5/7.5)
* 24kg. 10 2hd sw (15/15)
* 16kg, 5/5 (15/15)
* 20kg, 5 left (7.5/7.5)
* 24kg. 10 2hd sw (15/15)
= 200 total swings

Yoga - standing hip openers, reclining twists & pigeon sequence

-------------------------------------

Sunday

Yoga - Align and Flow (yogadownload.com), 35 minutes

Workout A

mobility warm up

Workout A

1. Deadlift - 135x1x5; 145x1x5; 155x1x5; 165x2x4; 150x1x7

2a. OH Press - 43x1x8; 58x2x4; 58x1x2;
2b. Pull up - 2x7; 1x6
* 30lb assist

3. K2A - 2x10

Swings
1. 5 Rounds
* 16kg, 5/5 (15/15)
* 20kg, 5/5 (15/15)
= 100 swings

2. 5 Rounds
* At the top of 20 sec, 5 1 hd sw right
* At the top of 20 sec, 5 1 hd sw left
= 50 swing

Yoga - Lunar Flow 25 min.

Notes: Deadlifts are still not feeling wonderful. :( Thinking about subbing heavy swings for a while.

Workout B

Mobility warm up

Workout B
1. Squats - 53x1x10; 63x1x7; 73x1x5; 88x1x3; 98x2x4; 88x1x7
- went back to using 12 inch box

2a. Bench - 43x1x10; 58x3x6
2b. One arm rows - 35x3x10ea

Swings
5 Rounds
* 20 kg, 10 2h (15/15)
* 16kg, 5/5 (15/15)
* 24kg, 10 2hd (15/15)
* 16kg, 5/5 (15/15)
= 200 swings, 10 min.

Sage Roundtree Yin Hips and Reclining Twists

* Back has been feeling a little vulnerable lately, so I'm backing off squats and deadlifts by 10lbs and resetting.

Workout A

Mobility warm up

Minimalist Program - Workout A
1. Deadlift
135x1x5; 155x1x5; 165x1x5; 175x2x6; 160x1x9

2a. Pull ups, 30# assist - 3x6 
2b. Overhead press - 43x1x5; 58x1x2+1pp; 58x1x4; 58x1x3; 55x1x4

3. K2A - 3x10

Baptiste power yoga #1, 25 minutes

* struggling on the presses

Workout B

Mobility warm up

Swings - 16kg, equal work/rest
* 10 2hd
* 5/5 + 10 2hd
* 5/5 + 10 2hd + 5/5
* 5/5 + 10 2hd + 5/5 + 10 2hd
= 100 swings

Workout B
1. Squats - 53x1x5; 73x1x5; 83x1x5; 98x1x3; 108x2x5; 98x1x6

2a. Bench - 43x1x8; 58x3x5
2b. One arm rows - 42.5x3x5ea

Yin Yoga - 25 minutes

Yoga

From Tuesday 

Lunar Flow #1, 25 minutes, from yogadownload.com

Workout A

Mobility warm up

Minimalist Program - Workout A
1. Deadlift
135x1x5; 155x1x5; 165x1x5; 175x2x5; 160x1x6

2a. Pull ups - 2x5; 1x6
2b. Overhead press - 43x1x5; 58x2x3; 55x1x5

3. K2A - 3x10

Stretch

Workout B

Mobility warm up

Workout B
1. Squat - 53x1x5; 73x1x5; 93x1x5; 108x2x4; 98x1x5

2a. Bench press - 43x1x5; 58x3x4
2b. One arm row - 42.5x3x4ea

3. Racked walking lunges - 3x20, (2) 8kg

Stretch

Workout A

Mobility warm up

Minimalist Program - Workout A

1. Deadlift
135x1x5; 155x1x5; 165x1x3; 175x2x4; 160x1x5

2a. Pull ups - 3x4
2b. Overhead press - 43x1x6; 58x2x3; 55x1x4
2c. Planks - 2x30sec; 1x40sec

Tabata Swings - 6 minutes
6 Rounds (20/10)
* 20kg 2 hd sw - 13 sw/set
* 16kg 2 hd sw - 13 sw/set 1; 14 sw/set 2-6

161 swings

Long stretch

Swings & Yoga

Mobility warm up

"No Brainer" variation - all (1:15/45)
16kg - 10 2 hd, 10 tr, 10 2 hd, 10 tr, 10 2 hd
20kg - 10 2 hd, 5/5, 10 2 hd, 5/5, 10 2 hd
16kg - 10 2 hd, 1/2, 10 2 hd, 1/2, 10 2 hd
20kg - 10 2 hd, 5/5, 10 2 hd, 5/5, 10 2 hd
16kg - 10 2 hd, 10 r, 10 2 hd, 10 l, 10 2 hd

250 swings, ~ 9.5 min

"Tabata Trio" - all (20/10)
4 rounds
* 24kg - 2 hd sw
* 20kg - 2 hd sw
* 16kg - 2 hd sw

13 swings per set, 156 total,  6 min

Eoin's Yoga Quickie, ~30 min

Walk

5 1/2 mile walk, semi-hilly

Deload Week - Deadlifts & Kettlebell

mobility warm up

Deadlifts - 135x5x5

Double Sets - 10 Sets
* 5 sn r/5 sn l  - (30/15) 12kg
* 5 sw r/5 sw l - (15/30) 16kg

Foam roll and stretch

Squats, Floor Presses & Rows

Mobility warm up

BBA Beginner Program - Phase 2, Week 3, Day 3
1. Squats - 53x1x8; 73x1x5; 93x1x4; 108x6x4

2a. Floor press (close grip) - 43x1x8; 58x6x4*
2b. One arm row - 42.5x6x4*
*Same weight as last week. Adjustment to shoulder on Wednesday improved these lifts.

Foam roll and stretch

Deadlifts, Chin Ups & Presses

Mobility warm up

BBA Beginner Program - Phase 2, Week 3, Day1

1. Deadlift - 135x1x4; 155x1x4; 165x1x3; 175x6x4

2a. Chin ups - 30# assistance 6x4
2b. Presses - 43x1x4; 58x4x3; 55x2x4

3. Planks - 1x60s; 2x40s

Foam roll and stretch

Swings & TGU

10 minute mobility warm up

TGU - 14kg 1r/1l, 16kg 2r/2l

Swings - Tracy's "Burning the Candle at Both Ends"

Round 1 - 16kg
10 2 hd swing (15/15),
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)

10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)

10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45) 

10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5)

240 swings
2:00 rest

Round 2 - 16kg, max rest 30 sec
10 2 hd swing (15/15),
1/2 sl (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
1/2 sl (15/15)
10 2 hd sw (15/15)

10 2 hd swing + 1/2 sl (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
1/2 sl  + 10 2 hd sw (20 reps, 30/30)

10 2 hd swing + 1/2 sl + 10 R one hd sw (30 reps, 45/30)
10 L one hd sw + 1/2 sl + 10 2 hd sw (30 reps, 45/30) 

10 2 hd swing + 1/2 sl + 10 R one hd sw + 10 L one hd sw + 1/2 sl + 10 2 hd sw (60 reps, 1.5)

240 swings
3:00 rest

Short Sets - 16kg & 20kg
10 2 hd swing (15/15) - 20kg
10 2 hd swing (15/15) - 16kg
5/5 one hd sw (15/15) - 20kg
5/5 one hd sw (15/15) - 16kg
10 R one hd sw (15/15) - 20kg
10 R one hd sw (15/15) - 16kg
10 L one hd sw (15/15) - 20kg
10 L one hd sw (15/15) - 16kg
5/5 one hand sw (15/15) - 20kg - ripped callous here :(
5/5 one hd sw (15/15) - 16kg

Foan roll & stretch

Squats, Floor Presses & Rows

15 minute warm up


Phase 2 - Week 2, Day 3
1. Squats - 43x1x8; 63x1x5; 83x1x5; 103x6x4


2a. Close grip floor press - 58x6x4
2b. One arm rows - 42.5x6x4ea

Foam roll & stretch

Rear Lunges, Ring Rows & Push Ups

Wednesday, August 1 workout

Mobility warm up


BBA Phase 2 - Week 2 Day 2
1. Rear lunges - 33x1x4, 58x3x4, 63x3x4
* Planned to just use 58lbs, but it felt good so upped the weight

2a. Ring rows - 6x4
2b. Push ups - 6x4 (all on knees)

3. Side planks - 3x30s/30s

Swing Tabata - 20kg
2 hd sw, 20/10 x 8 sets
* Haven't done a Tabata in a while, forgot how hard they are

Foam roll and stretch

Deadlifts, Chin Ups & Presses

Mobility warm up

BBA Phase 2, Week 2, Day 1

1. Deadlift - 135x1x4; 155x1x3; 170x6x4

2a. Chin up - All 30# assisted 6x4
2b. Overhead press - 33x1x5, 43x1x4, 55x6x4

3. Planks - 1x50s, 2x30s
* These are so hard after everything else!

Stretch and foam roll

Squats, Floor Presses & One Arm Rows

15 minute warm up

Week 1, Day 3
1. Squats - 43x1x5; 53x1x5; 63x1x5; 83x1x4; 98x6x4

2a. Close grip floor press - 43x1x5; 53x6x4
2b. One arm rows - 40x6x4ea

Rear Lunges, Ring Rows & Push Ups

Wednesday, July 25 workout

Mobility warm up

Tactical lunges - 12kg, 2x10

BBA Phase 2 - Week 1 Day 2
1. Rear lunges - 58x6x4

2a. Ring rows - 6x4
2b. Push ups - 6x4 (all on knees)

3. Side planks - 3x30s/30s

Jill Miller stretch for runners

* Felt very "off" today. This whole workout just seemed hard. My left ankle was a little sore from running, and threw my balance off on the lunges, will probably re-do that weight next week.

Run

iTread #16, ~ 25 minutes

Deadlifts, Chin Ups & Presses

Monday, July 23 workout

Mobility warm up

BBA Phase 2, Week 1, Day 1

1. Deadlift - 135x1x5; 150x1x3; 165x6x4

2a. Chin up - All 30# assisted 6x4
2b. Overhead press - 33x1x5, 53x6x4

3. Planks - 1x45s, 1x30s, 1x35s

Stretch and foam roll

Sprints

5 minute jog

"Fast 40's"
* Sprint for 40 strides, then walk for 40-50 strides
* Repeat for 10 total rounds

10 minute jog

Run

iTread #16 on a treadmill, 25 minutes

Dealoading Week - Deadlifts, Presses & Chin Ups

Monday 7/16 workout

10 minute mobility workout

Double Kettlebell Press & Chin Up Ladder
* 3x3 ladder
* 2x8kg presses/chin ups with 30# assist

Deadlifts
135x5x5

Metcon Finisher
AMRAP in 12 minutes:
15 2 hd sw, 20kg/50 jump ropes
* 10 rounds with 15 sec to spare, 85 degree gym definitely slowed my pace.

15 minute stretch

Squats, Rows & Floor Presses

15 minute warm up, included 3x5 double racked squats (2x8kg)

Week 3, Day 3
1. Squats - 33x1x5; 53x1x5; 63x1x5; 73x1x5; 83x5x6
* Excellent squat session...used some diaphragmatic breathing techniques from this post, made a significant difference:
Breathing, Anterior Pelvic Tilt, and Voodoo Witchcraft

2a. Close grip floor press - 43x4x6; 43x1x10
2b. One arm rows - 35x4x6ea; 35x1x10ea

Stretch

Rear Lunges, Ring Rows & Push Ups

10 minute mobility warm up

3 rounds - nice & easy
* 10x tactical lunges, 12kg
* 10x double racked squats, 2x8kg
* 5 dislocates

Week 3, Day 2
1. Rear lunges - 53x5x6

2a. Ring rows - 5x6
2b. Push ups - 4x3 toes + 3 knees, 1x6 knees

3. Side planks - 1x35s/35s, 1x45s/45s, 1x30s/30s

Stretch

Deadlifts, Chin Ups & Overhead Presses

15 minute warm up

Swings - 20kg
10 2 hd x 10 (15/15)
- 100 total swings

BBA Week 3, Day 1
1. Deadlifts
- 103x1x6; 135x1x5; 155x5x6

2a. Chin ups - 30# assist where noted
- 1x3 unassisted + 3 assisted; 1x2unassisted + 4 assisted; 4x6 assisted

2b. Overhead press
- 45x5x6

3. Planks
- 1x60sec; 1x40sec; 1x30sec

10 minute stretch

Notes:
* Unassisted chin ups were not dead hang, I started with a slight bend at the elbows.
* Cobbed together some incremental weights so I can make smaller increases (2lbs) on presses. Hope to avoid stalling.

Squats, Rows & Floor Presses

Extra long warm up, lots of hip opening and glute activation

3 Rounds - untimed, nice and easy
* 10 tactical lunges, 12kg
* 10 double racked squats, 2x8kg
* R1: 5 dislocates, R2: bottom squat hold, R3: 5 dislocates

Week 2, Day 3
1. Squats - To a box
33x1x10 (12" box); 43x2x6; 53x1x6 (switched to 10" box)
78x5x6 (ended up using 11" box...just right)

2a. Close grip floor press - 40x4x6; 40x1x10
2b. One arm rows - 32.5x5x6


Finisher
Swings - 16kg, 2 hd
- Breathing ladders 1-20
- 1 sw, 1 breath, 2 sw, 2 breath...19 sw, 19 breath, 20 sw
- 200 total swings


Notes:
* Took forever to warm up for squats
* The breathing ladders were...meh...they weren't challenging. I had no trouble breathing through the nose for the whole thing.

Rear Lunges, Ring Rows & Push Ups

10 minute warm up

Tactical lunges - 12kg, 3x10

Week 2, Day 2
1. Rear lunges (barbell) - 48x5x6

2a. Push ups - 3x3(toes)+3(knees); 2x6(knees)
2b. Ring rows - 5x6

3. Side planks - 3x30/30

Stretch

Yoga

Eoin's Thursday restorative blissology thing...45 minutes

Deadlifts, Chin Ups & Over Head Presses

Warm up with glute activation focus

BBA Beginner - week 2, day 1

1. Deadlifts - 103x1x8; 135x1x5; 150x5x6

2a. Chin ups, assisted w/ 30lbs - 5x6
2b. Barbell OH Press - 43x5x6

3. Planks (elbows) - 1x60sec, 1x30sec, 1x35sec

Swings & Snatches

10 minute warm up

Swings - 16kg
10 2 hd
5/5 + 10 2 hd
5/5 + 10 2 hd
5/5 + 10 2 hd
5/5 x 2
5/5


Double Sets variation
6 Rounds
* 12 kg, 6sn/6sn (30/15)
* 20kg, 10 2 hd sw (15/30)
* 12 kg, 6sn/6sn (30/15)
* 24kg, 10 2 hd sw (15/30)

Squats, Rows & Floor Presses

10 minute warm up

Week 1, Day 3

1. Squats - 33x10; 43x5; 63x4; 73x3x5; 73x2x6
* switched shoes from VFFs to Sambas halfway through.

2a. Close grip floor press - 35x4x6; 35x1x10
2b. One arm rows - 30x4x6; 30x1x10

Rear Lunges. Push Ups & Ring Rows

10 minute warm up


Week 1, Day 2
1. Rear lunges (barbell) - 43x5x6

2a. Push ups (knees) - 5x6
2b. Ring rows - 3x6; 2x5

3. Side planks - 1x30/30; 1x40/40, 1x35/35

Swing Finisher - Alternate for 10 rounds:
* 20kg, 10 2 hd sw (15/15)
* 24kg, 10 2 hd sw (15/15)

Stretch

Deadlifts, Chin Ups & Overhead Presses

Warm up with glute activation focus

Kettlebell swings: 16kg, 10 2hd x 5

Starting Nia Shank's Beautiful Badass Beginner Program
Phase I - Week 1, Day 1
1. Deadlifts - 103x1x5; 123x1x5; 145x5x6

2a. Chin ups, assisted w/ 30lbs - 2x6; 2x5; 1x4
2b. Barbell OH Press - 33x1x10; 38x5x6

3. Planks (elbows) - 1x50sec; 1x45sec; 1x40sec

Yoga

Workout from Wednesday, June 20.

Gentle Hatha Yoga #2, 60 minutes

Yoga

Jill Miller "Coregeous" - special segments only

Forest Yoga 45 minute pratice - yogadownload.com

Deadlifts

Warm up: Focus on glute activation

50 kettlebell swings: 14kg, 30 2 hd, 20 1 hd

Partial chin ups, 3x3

Deadlifts -  week 3, day 1
wu: 1x10 - 103
1x5 - 145
1x3 - 155
1x1 - 165
1x5 - 150
1x3 - 160
1x1 - 170

Assistance lifts
* Racked rear lunges - 3x20 (alternating), 2x8kg
* One arm rows - 3x10 ea, 14kg
* Uneven farmer carry - 4x50m, 16kg & 14kg, switch hands every 50m

Foam roll and stretch

Dead lifts

10 minute mobility warm up

100 swings, 16kg

Deadlifts - week 2, day 2

10x3, 140, (45)


Double Sets - alternate for 10 sets
* 6sn/6sn (30/15), 12kg
* 10 2hd sw (15/30), 20kg

10 min stretch

KB Circuit & Yoga

Done on Wednesday, 6/13/2012

Steve Cotter Kettlebell Circuit, 20ish minutes
* 12kg, this is the one where you don't put the bell down

DDP Yoga Stand Up, 30 minutes

Deadlifts

10 min mobility warm up

3 Rounds:
10 2 hd sw, 16kg
50 jump rope

Deadlifts: Week 2, day 1
wu: 1x5 - 103
1x6 - 140
1x4 - 145 (was supposed to be 150)
1x2 - 160
1x6 - 145
1x4 - 155
1x2 - 165

Assistant exercises:
RDL - 3x7 - 73
Step ups - 1x10 each leg - 2x8kg KB
K2E - 4x5

Stretch

Deadlifts

Done on Thursday 6/7/12

10 min warm up

TGU: 12kg 2r/2l

Deadlifts - Day 2
10 x 3, 140lbs, 60 sec rest between sets

Foam roll and stretch

Squats & KB Circuit

10 min mobility warm up

Swings - 16kg
5/5 (15)
5/5 x 2 (30)
5/5 x 3 (45)
5/5 x 4


Back Squats
1x5 - 43
1x5 - 53
1x5 - 63
3x5 - 73


Circuit
2 Rounds
Tactical lunges, 10/10, 12kg
Swings, 10 2 hd, 20kg
C&P, 5/5, 12kg
Jumping lunges, 20
Reverse windmill, 12kg

Foam roll and stretch

Deadlifts

10 min mobility warm up

Swing warm up: 16kg
10 2 hd sw (15)
5/5 + 10 2 hd sw (30)
5/5 x 3 (30)
5/5 x 4


Deadlifts - Day 1: Starting Rachel Cosgrove's deadlift program outlined in this article.
warm up: 1x10 - 103
Work sets:
1x7 - 135
1x5 - 145
1x3 - 155
1x7 - 140
1x5 - 150
1x3 - 160

Assistance exercises
Stiff leg DL - 2x10 - 24kg kettlebell
Supermans - 2x15
Hanging leg raises - 2x10

Foam roll and stretch

Heavy Swings & Yoga

10 min mobility warm up

Swing warm up: 16kg & 20kg
10 2 hd sw, 16kg (15)
Repeat w/ 20kg
10 tr + 10 2hd, 16kg (15)
Repeat w/ 20kg
1/2 sl + 10 tr + 10 2hd, 16kg (15)
Repeat w/ 20kg
5/5 + 1/2 sl + 10 tr + 10 2hd, 16kg (15)
Repeat w/ 20kg
- 200 swings, 10 minutes

Heavy Swings
Alternate for 10 rounds
* 20kg, 5/5 (15)
* 24kg, 10 2 hd sw (15)
- took 45 sec rest after round 5
- 200 swings, ~ 11 minutes

DDP Yoga: Mix Tape

2012 Challenge: 38,230/100,000

BCBE Variation

10 min mobility warm up

Swing warm up: 16kg
10 2 hd sw (15)
10 2 hd sw + 10 tr (30)
10 2 hd sw + 10 tr + 1/2 sw ld (45)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5
* 100 swings

BCBE - Variation on Rotation #1
* Subbed 10 tr for 10 2 hd
* All 14kg

Round 1
10 2 hd swing (15/15),
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)

10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)

10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45) 

10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5/1.5)

Round 2 - Same as Round 1, except all rests are 15 seconds

Round 3
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw
- Repeat this 60 rep set 4 times with 15 sec rest between sets

 720 swings, 820 total swings for the day

Then DDP Yoga: Energy

2012 Challenge: 37,830/100,000

Yoga

Bryan Kest Power Yoga: Energize

Swings

10 minute mobility warm up

Swing warm up: 16kg
10 2 hd sw (15)
10 2 hd sw + 10 tr (30)
10 2 hd sw + 10 tr + 1/2 sw ld (30)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5
* 100 swings

20kg 1 hd swing practice
* 180 swings
* Made up my own; variety of 1 hd swing sets (5/5, 10/10, 8/8, etc)

Advanced Hungarian Hundred - Partial, due to blisters

Equal work/rest - 16kg
10 2 hd sw 15/15
20 2 hd sw 30/30
30 2 hd sw 45/45
40 2 hd sw 1.0/1.0
* 5.0 min 100 swings

1 to 1 + 2 to 1 - 14kg
10 tr 15/15
10 tr + 10 2 hd sw 30/15
20 tr 30/30
20 tr + 20 2 hd sw 1.0/30
30 tr 45/45
30 tr + 30 2 hd sw 1.5/45
40 tr 1.0
40 tr + 40 2 hd sw 2.0/1.0
* 300 swings

1 to 1, + 2 to 1, + 3 to 1 - 14kg
5/5 x 1 15/15
5/5 x 1 + 10 tr 30/15
5/5 x 1 + 10 tr + 10 2 hd sw 45/15
5/5 x 2 30/30
5/5 x 2 + 20 tr 1.0/30
5/5 x 2 + 20 tr + 20 2 hd sw 1.5/30
5/5 x 3 45/45 - switched to 14kg here
5/5 x 3 + 30 tr 1.5/4
* 270 swings

950 total swings

2012 Challenge: 37,010/100,000

Yoga

DDPYoga - Energy - ~30 min

Gentle Hatha yoga #1 - 20 min

Swings

10 min mobility warm up

Swings - Tracy's "25"
* All 16kg

R1
5x5 reps (1.25 min)
20 tr + 5 2 hd sw x 1
5x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5x5 reps
5/5 x 2 + 5 2 hd sw x 1
5x5 reps
10/10 + 5 2 hd sw x 1
* 9 min., 200 swings

R2
4x5 reps (1 min.)
20 tr + 5 2 hd sw x 1
4x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
4x5 reps
5/5 x 2 + 5 2 hd sw x 1
4x5 reps
10/10 + 5 2 hd sw x 1
* 8 min, 180 swings

R3
3x5 reps (.75 min)
20 tr + 5 2 hd sw x 1
3x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
3x5 reps
5/5 x 2 + 5 2 hd sw x 1
3x5 reps
10/10 + 5 2 hd sw x 1
* 7 min., 160 swings

R4
2x5 reps (.5)
20 tr + 5 2 hd sw x 1
2x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
2x5 reps
5/5 x 2 + 5 2 hd sw x 1
2x5 reps
10/10 + 5 2 hd sw x 1
* 6 min., 140 swings

R5
5 reps (.25)
20 tr + 5 2 hd sw x 1
5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5 reps
5/5 x 2 + 5 2 hd sw x 1
5 reps
10/10 + 5 2 hd sw x 1
* 5 min., 120 swings


800 swings, 35 minutes


2012 Challenge: 36,060/100,000

Swings - Progressive Rest Ladders

10 min mobility warm up

Swings warm up: 20kg
5 Rounds
* 10 2 hd sw (15)
* 5/5 (15)
= 100 swings

Swings - Tracy's Progressive Rest Ladders (with slight modifications)

Round #1 - 20kg
40 2 hd sw, 15 sec rest
40 2 hd sw, 30 sec rest
40 2 hd sw, 45 sec rest
40 2 hd sw, 1:00 rest
40 2 hd sw, 1:30 rest

Round #2 - 16kg
40 1 hd sw, 15 sec rest
40 1 hd sw,  30 sec rest
40 1 hd sw,  45 sec rest
40 1 hd sw, 1:00 sec rest
40 1 hd sw,  1:15 sec rest

Round #3 - 14kg

40 1 hd sw, 15 sec rest
40 1 hd sw,  30 sec rest
40 1 hd sw,  45 sec rest
40 1 hd sw, 1:00 sec rest
40 1 hd sw

Jill Miller post athletic stretch for cyclists

2012 Challenge: 35,260/100,000

Swings & Snatches

10 min mobility warm up

Swing warm up: 16kg
10 2 hd sw (15)
10 2 hd sw + 10 tr (30)
10 2 hd sw + 10 tr + 1/2 sw ld (30)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5
* 100 swings

Tracy's One Hand Swing Practice
Rotation #1, 20kg
* 210 swings

Tracy's Double Sets - Fast Snatches/Heavy Swings
15 Rounds
- 6 sn r/6 sn l, 12kg (30/15)
- 10 2 hd sw, 20kg (15/30)
* 180 snatches, 150 swings

460 total swings

2012 Challenge: 34,560/100,000

Nonstop Swings

10 minute warm up

Swing warm up: 16kg
10 2 hd sw (15)
10 2 hd sw + 10 tr (30)
10 2 hd sw + 10 tr + 1/2 sw ld (30)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5
* 100 swings

Nonstop Swings - 14kg
* Why? Because I've never tried it before
* Didn't put the bell down, just kept swinging until it felt like time to stop

Set #1 - 5X = 200 swings
10 2 hd + 10 tr + 1/2/ sw ld + 5/5

Set #2 - 5X = 200 swings
10/10 + 10 sw/tr

Set #3 - 5X = 200 swings
5/5 + 10/10 + 5/5

Set #4 = 100 swings
5/5 x 10

Set #5 = 100 swings
15/15 + 10/10 + 10/10 + 5/5 + 5/5 + 5/5

800 swings, ~ 22 minutes

10 minute stretch

2012 Challenge: 34,100/100,000

BCBE & Abs

10 min warmup

Swing warm up: 10 2 hd sw x 4 (15/15)

Swings - Tracy's "Burning the Candle at Both Ends"
* Rotation #1 3x, with decreasing rests
* all 16kg

Round 1
10 2 hd swing (15/15),
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)

10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)

10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45) 

10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5/1.5)

Round 2 = Same as Round 1, except all rests are 30 sec or less

Round 3 = Same as Round 1, except all rests are 15 sec

760 swings (inc warm up), ~ 32 minutes

Then Steve Cotter 10 minute Ab/Core floor workout #1

15 min stretch

2012 Challenge: 33,200/100,000

AOS Providence

May 1 workout (posted late)

AOS Providence
* no snatch challenge, shoulders are sore
* included 80 swings

2012 Challenge: 32,440/100,000

"50-50"

10 minute warm up

TGU: 14kg, 3r/3l

Swing warm up: 16kg, equal work rest, 10 2hd x 1, 5/5 x 4
- 50 swings


"50-50"
10 Rounds, every 2:00
* 50 1 hd sw - 14kg (10 tr, 1/2 sw ld, 5/5, 1/2 sw ld, 10 tr)
* 50 jump rope

R1-5: single jumps, 1:45 work w/ 15 sec rest
R6: switched to high knee jumps, 1:50 work w/ 10 sec rest
R7-8: 2:00 work w/ 15 sec rest (high knees are gassing me!)
R9-10: 1:50 work w/ 10 sec rest
- 500 swings
- Rounds 6-10 ramped up the intensity

550 total swings

15 min stretch and foam roll

2012 Challenge: 32,360/100,000

Lower Body & Swings

Steve Cotter Extreme Kettlebell Workout - Lower Body warm up and workout
* includes 30 swings

Swings - Tracy's "Burning the Candle at Both Ends"

1st rotation (all sets are done "equal work to rest)

16kg
10 2 hd swing (15/15),
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)

16kg
10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)

16kg
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45) 

14kg
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5/1.5)

12 min, 240 swings

2nd rotation (every rest period is only 15 sec)

16kg
10 2 hd swing (15/15),
51/2 sw ld (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld (15/15)
10 2 hd sw (15/15)

16kg
10 2 hd swing + 1/2 sw ld (30/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld sw + 10 2 hd sw (30/15)

16kg
10 2 hd swing + 1/2 sw ld + 10 R one hd sw (45/15)
10 L one hd sw + 2/1 sw ld + 10 2 hd sw (45/15)

14kg
10 2 hd swing + 1/2 sw ld + 10 R one hd sw + 10 L one hd sw + 2/1 sw ld + 10 2 hd sw (1 min 30 sec)

9 min, 240 swings

510 total swings

 2012 Challenge: 31,810/100,000

Cardio Circuit & Swings

10 min warm up

16kg, 10 2 hd sw x 10 (15/15)
* 100 swings

Steve Cotter's 20 min cardio circuit
* all 12kg
* included 40 swings

Tracy's One Hand Swing Practice
* all 16kg

* rotation #1 only 

10 2 hd sw

9/1 x 2 (1 set R, 1 set L)

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 one hand swings

* 210 swings 10 min

350 total swings

2012 Challenge: 31,300/100,000

Light Swings

10 min warm up

Swings - variation on 1st rotation of Tracy's Thanksgiving Day swing workout
* all 12kg

10 2hd sw (15)

10 tr (15)
1 sw 1 tr x 10 (30)
2 sw 1 tr x 10 (30)
3 sw 1 tr x 10 (30)
4 sw 1 tr x 10 (30)
5 sw 1 tr x 10 (30)
6 sw 1 tr x 10 (30)
7 sw 1 tr x 10 (30)
6 sw 1 tr x 10 (30)
5 sw 1 tr x 10 (30)
4 sw 1 tr x 10 (30)
3 sw 1 tr x 10 (30)
2 sw 1 tr x 10 (30)
1 sw 1 tr x 10 (30)
10 tr

650 total swings

Then first 10 minutes of Steve Cotter's 20 minute cardio circuit

2012 Challenge: 30,950/100,000

Swings & Upper Body

10 minute warm up  

Swings
wu: 16kg 10 2 hd sw x 10 (15/15)

Workout - equal work/rest

 

500 total swings (including warm up)

Steve Cotter upper body circuit x 3

2012 Challenge: 30,300/100,000

Swings & Core

10 min warm up

Swings
Tracy's "One Bell" workout from 12/17/11
* Used 16kg and 14kg bell; advanced rest periods
warm up
10 2 hd sw x 4 sets = 2 min (40 reps 15/15)

1st rotation (equal work/rest) - 16kg
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 reps, 1 min/1 min)

2nd rotation - 16kg
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/45 sec. Rest period is decreasing)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15) - 16kg
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec) - 14kg

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15) - 16kg
5/5 1 hd sw x 4 x 1 set (1 min/15 sec) - 14kg

5th rotation
40 2 hd sw (40 reps total, 1 min/15) - 16kg
10/10 x 2 x 1 set (40 reps 1 min/15) - 14kg
5/5 x 4 x 1 set (40 reps total, 1 min/15) - 14kg
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/15) - 14kg
40 tr ( 1 min/15) - 14kg
40 2 hd sw (1 min.) - 16kg

600 total swings, ~ 25 minutes

Then Steve Cotter Extreme Kettlebell - 10 minute Standing Abs/Core, 12kg

10 minute stretch

2012 Challenge: 29,800/100,000

Snatches & Swings

10 min warm up

Snatches & Swings
warm up: 12kg
* 10 2hd, 10 tr, 1/2 sw ld, 5/5 = 40 swings
* 5/5 snatches

All swings sets 14kg = 10 2hd, 10 tr, 1/2 sw ld, 5/5 = 40 swings
All snatches 12kg
30 sec rest between sets, except where noted

* 40 swings
* 5/5 sn x 1
* 40 swings
* 5/5 sn x 2
* 40 swings
* 5/5 sn x 3
* 40 swings
* 5/5 sn x 4
- 1:00 rest
* 40 swings
* 5/5 sn x 4
* 40 swings
* 5/5 sn x 3
* 40 swings
* 5/5 sn x 2
* 40 swings
* 5/5 sn x 1
* 40 swings

- 400 total swings, 210 snatches (including warm up)
~ 30 minutes

2 mile jog/walk

2012 Challenge: 29,200/100,000

800 Swings - Tracy's "25"

10 min warm up

Swings - Tracy's "25"
* 1:00 rest between rounds
* All 1 hd sets @ 14kg, all 2 hd sets @ 20kg except for first set in R1

R1
5x5 reps (1.25 min)
20 tr + 5 2 hd sw x 1
5x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5x5 reps
5/5 x 2 + 5 2 hd sw x 1
5x5 reps
10/10 + 5 2 hd sw x 1
* 9 min., 200 swings

R2
4x5 reps (1 min.)
20 tr + 5 2 hd sw x 1
4x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
4x5 reps
5/5 x 2 + 5 2 hd sw x 1
4x5 reps
10/10 + 5 2 hd sw x 1
* 8 min, 180 swings

R3
3x5 reps (.75 min)
20 tr + 5 2 hd sw x 1
3x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
3x5 reps
5/5 x 2 + 5 2 hd sw x 1
3x5 reps
10/10 + 5 2 hd sw x 1
* 7 min., 160 swings

R4
2x5 reps (.5)
20 tr + 5 2 hd sw x 1
2x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
2x5 reps
5/5 x 2 + 5 2 hd sw x 1
2x5 reps
10/10 + 5 2 hd sw x 1
* 6 min., 140 swings

R5
5 reps (.25)
20 tr + 5 2 hd sw x 1
5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5 reps
5/5 x 2 + 5 2 hd sw x 1
5 reps
10/10 + 5 2 hd sw x 1
* 5 min., 120 swings

  ~40 min., 800 total swings
* 500 14kg, 25 16kg, 275 20kg

2012 Challenge: 28,800/100,000

950 Swings

10 min warm up

Swings
warm up: 2 hd sw, 16kg, equal work/rest
10, 20, 30, 40
- 100 swings

Tracy's "Plus 50% Swing" - work into rest variation

Rotation #1

* 10 2 hd sw x 5 - 20kg
* 11, 12, 13, 14, 15 reps - 20kg
5 min, 115 swings

Rotation #2 - 14kg tr sets, 16kg 2 hd sw sets

* 10 tr x 5

* 10 tr + 1 2 hd sw

* 11 2 hd sw

* 10 tr + 2 2 hd sw

* 12 2 hd sw

* 10 tr+ 3 2 hd sw

* 13 2 hd sw

* 10 tr + 4 2 hd sw

* 14 2 hd sw 

* 10 tr + 5 2 hd sw

* 15 2 hd sw

7.5 min, 180 swings

Rotation #3 - Repeat rotation #1, 16kg

Rotation #4 - 14kg 5/5 sets, 16kg 2 hd sw sets
* 5/5 one hd sw x 5
* 5/5 + 1 2 hd sw
* 11 2 hd sw,
* 5/5 + 2 2 hd sw
* 12 2 hd sw
* 5/5 + 3 2 hd sw
* 13 2 hd sw
* 5/5 + 4 2 hd sw
* 14 2 hd sw
* 5/5 + 5 2 hd sw
* 15 2 hd sw

add at the end, 20kg
* 10 2 hd sw x 1 set

- 600 swings

Short Set Finisher - equal work/rest
Rotation #1
* 14kg, 5/5
* 16kg, 10 2 hd
* 14kg, 5/5
* 20kg, 10 2 hd
* 14kg, 5/5
* 24kg, 10 2 hd
* 14kg, 5/5
* 20kg, 10 2 hd
* 14kg, 5/5
* 16kg, 10 2 hd
- 100 swings

Rotation #2
* 14kg, 5/5 x 2
* 24kg, 10 2 hd
* 14kg, 5/5 x 2
* 20kg, 10 2 hd
* 14kg, 5/5 x 2
* 16kg, 10 2 hd
* 14kg, 5/5 x 2
* 20kg, 10 2 hd
* 14kg, 5/5 x 2
* 24kg, 10 2 hd
- 150 swings

950 total swings

2012 Challenge: 28,000/100,000

1000 Swings

10 min warm up

Tracy's 1-2-3 to 1 a.k.a Advanced Hungarian Hundred

Equal work/rest - 16kg
10 2 hd sw 15/15
20 2 hd sw 30/30
30 2 hd sw 45/45
40 2 hd sw 1.0/1.0
* 5.0 min 100 swings

1 to 1 + 2 to 1 - 14kg
10 tr 15/15
10 tr + 10 2 hd sw 30/15
20 tr 30/30
20 tr + 20 2 hd sw 1.0/30
30 tr 45/45
30 tr + 30 2 hd sw 1.5/45
40 tr 1.0
40 tr + 40 2 hd sw 2.0/1.0
* 12.5 min (19.5 total time)
* 300 swings (400 swings total)

1 to 1, + 2 to 1, + 3 to 1 - 14kg
5/5 x 1 15/15
5/5 x 1 + 10 tr 30/15
5/5 x 1 + 10 tr + 10 2 hd sw 45/15
5/5 x 2 30/30
5/5 x 2 + 20 tr 1.0/30
5/5 x 2 + 20 tr + 20 2 hd sw 1.5/30
5/5 x 3 45/45 - switched to 14kg here
5/5 x 3 + 30 tr 1.5/45
5/5 x 3 + 30 tr + 30 2 hd sw 2.25/45
5/5 x 4 1.0/1.0
5/5 x 4 + 40 tr 2.0/1.0
5/5 x 4 + 40 tr + 40 2 hd sw 3.0/1.0
* 22.5 min (42.0)
* 600 swings (1000 swings total)

2012 Challenge:  27,050/100,000