Swings

Mobility warm up

Swings - 16kg
Warm up - all rests :15

• 10 2hd
• 10 tr
• 10 sw/tr
• 5/5 x 2
• 10/10
• 20 tr

= 100 swings

Then,

• 10 2hd + 10 tr + 1/2 sl + 5/5 + 10r (1:15/:30) 
• 10l + 5/5 + 1/2 sl + 10 tr + 10 2hd (1:15/:30)
• 10 2hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l + 5/5 + 1/2 sl + 10 tr + 10 2hd (2:30/:45)
• 10 2hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l + 5/5 + 1/2 sl + 10 tr + 10 2hd (2:30/:45)
• 10 2hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l + 5/5 + 1/2 sl + 10 tr + 10 2hd (2:30/:45)
• 10 2hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l + 5/5 + 1/2 sl + 10 tr + 10 2hd (2:30/1:00)
• 10 2hd + 10 tr + 1/2 sl + 5/5 + 10r (1:15/:30) 
• 10l + 5/5 + 1/2 sl + 10 tr + 10 2hd (1:15/:30)

= 600 swings

700 total swings, ~ 27 min.

Yoga: Gentle Hatha #2, first 15:00

Mine!

Yoga: Lunar Flow, 25 min.

Swings, Complex & Yoga

Morning Yoga: Gentle Hatha #1, 20 min.

Mobility warm up

Sinister Swings - one arm

• 16kg, start right
• 16kg, start left
• 20kg, start right
• 20kg, start left 

- 200 swings

Kettlebell Complex - by Pat Flynn, via Kettlebella , all 12kg

• Two hand Swing - 2, 4, 6, 8, 10
• One Arm Swing - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
• Racked Front Squat to Press - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R
• Snatch - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R

- Managed to not put the bell down until the racked squats on the last round, then had to rest before and after those. ~ 15-16 min.
- ITA with Nadine, fun and tough!

Yoga: HardCORE Yoga (yoga download.com), 20 min.

Yoga

Sage Rountree Yoga - Sun Salutations, Pigeon Sequence and Reclining Twists; ~ 30 min.

Squats, Swing/Bodyweight Circuit & Yoga

Mobility warm up

Squats
43x10x1; 63x7x1; 83x5x3

Swing/Bodyweight Circuit
3 rounds, all sets :40/:20, 1:00 rest between rounds

• Push ups (knees)
• Walking lunges
• Ring rows
• Speed skaters
• 1 hd sw right, 20kg
• 1 hd sw left, 20kg

- this turned out much harder than expected.

- ended up doing :30/:30 on the swings on rounds 2 and 3.

Yoga - Detox Yoga, 25 min. 

- nice twists!

H Snatch Holds, Tabata Swings & Yoga

Mobility warm up

H Snatch Holds - (:20 top/:10 rack), 16kg
* 4r/4l (4:00/1:00)
Then alternating
* (4:00/1:00) x 3

Tabata Swings - 24kg, 2hd
* 8 rounds
* ~1:30 rest
* 8 rounds
13 sw/set = 208 swings

Yoga - Hot Power Fusion, 25 min.

Swings

Mobility warm up

Sinister Swings
20kg x 1 = 50 swings
24kg x 4 = 200 swings
1:00 rest
24kg x 4 = 200 swings

450 total swings

Gentle Hatha yoga #2, 20 min

Yoga

Eoin's Tragically Hips podcast, 55 minutes

Swings & Snatches

Mobility warm up

Swing & Snatch Combo - all 1:00/:30
10 rounds
* 1 rd abt x 5 = 40 sw; 16kg
* 20 sn; 14kg (5/5 x 2 and 10/10 x 1)

200 snatches, 400 swings in 30 minutes

H-Snatch & Swing/Jumprope Couplet

Mobility warm up

H-Snatch - 16kg, alternating
8:00/1:00 x 1
3:00/:30 x 2

Swing/Jumprope Couplet
AMRAP in 15:00
* 15 2hd sw, 20kg
* 50 Jumprope
14 rounds, plus 15 swings and 37 jumps...so close to 15 rounds!

Baptiste Power Yoga #3, 20 min

Swings

Mobility warm up

Sinister Swings - all 2hd
20kg x 2
24kg x 2
1:30 rest
24kg x 4
1:30 rest
24kg x 2
20kg x 2

600 total swings

Stretch

Double KB Circuit

Mobility warm up

Double KB Circuit - pyramid sets of 1,2,3,4,5,4,3,2,1 = 25 total reps

• Racked squat
• Jerks
• Rear lunges/leg
• Cleans
• RDL

Round 1: dbl 12kg, ~22 minutes - tough!

Rest 2:00

Round 2: dbl 8kg, ~12 minutes

* went with low rep range since I haven't done doubles in a while. It was a good call!

Yoga - Lunar Flow, 25 min.

Swings & Snatches

Mobility warm up

Swings
Warm up - 16kg, equal w/r
10 2hd
5/5 x 2
5/5 x 3
10/10 x 2
= 100 swings

Sinister "sprint" variation
5sw (top of :15)
10sw (:15/:15)
15sw (top of :30)
20sw (:30/:30)
25sw (top of 1:00)
= 75 swings

24kg x 2
~ 1:00 rest
20kg x 2
= 300 swings, ~ 14:00 min
* wicked forearm fatigue!

Snatches
5/5 x 2 (1:00/:30)
5 rounds, 14kg
= 100 snatches

FR & stretch