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