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