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