Deviled Eggs & Snatches

Mobility warm up

Swings - 20kg
10 2hd x 5

Deviled Eggs
1 round = 1 double swing + 1 double clean + 1 double snatch x 5
* 10 rounds, 2x10kg
* 30 sec rest between rounds

Snatches - 14kg
5r/5l/15 sec rest (:30/:15)
* 10 rounds

5:00 jump rope

Yoga

HardCORE Yoga, 45 min

Swings

Short mobility warm up

Roundabouts
2 rounds - :30 rest between sets, 1:30 rest between rounds

• 1 sw rdabt x 5 (40 swings, 1:00)
• 2 sw rdabt x 5 (50 swings, 1:15)
• 3 sw rdabt x 5 (60 swings, 1:30)
• 4 sw rdabt x 5 (70 swings, 1:45)
• 5 sw rdabt x 5 (80 swings, 2:00)

600 swings, ~ 21 min

1:00 rest, then

Sinister

• 24kg x 3
• 20kg x 1

200 swings, 10 min

800 total swings

Yoga - Sun Salutations

Swings & Fresh Off The Yacht

Mobility warm up

Swings - 2hd
* 20kg, 10 sw x 10 (:15/:15)
* 24kg, 10 sw x 10 (:15/:15)
* 24kg, 25 sw @ the top of the minute x 4
= 300 swings, ~ 14:00

Fresh Off the Yacht

3 Rounds each side, 14kg

1 Round =

• 5 One Arm Swings
• 5 Cleans
• 5 Snatches
• 5 Jerks
• 5 Reverse Lunges (R+L)

Then switch sides.

Notes: Sprained my left thumb over the weekend. Planned on doing AMRAP in 20:00, but it started acting up on the snatches and jerks, so quit at 3 rounds in 9:30.

Yoga: Hot Power Fusion, 20 min

Quadomination and C&P

Mobility warm up

Quadomination - 2x12kg
8 front squats x 8 set
* 1:00 rest between sets
* I like this workout

Double C&P - 2x10kg
5 x 5
* :45 between sets
* Haven't done these for reps in a while, so didn't want to go too hard.
* This felt like good work, but not a struggle

Yoga: Yin Yoga, 20 min.

Yoga

Sage Rountree - Sun Salutations, Standing Hip Openers, Backbends, Relax

Muscle Toughener

Mobility warm up

Double Swings - 2x10kg
10 x 10 (:15/:15)

The Muscle Toughener

AMRAP in 20:00

1 Round =

• 5 Double Cleans
• 30 second Rack Hold
• 5 Double Cleans
• 30 second Rack Hold

Notes

*Rounds 1-5, 2x10kg, first two rounds nonstop, then :30 between rounds

*Rounds 6-8, 2x8kg, :15 between rounds

*Rounds 9-11, 2x10kg, :30 between rounds

* the rack holds were tougher than expected, really felt it in my mid-back

Yoga - 10 minutes Gentle Hatha

Yoga

Forrest Yoga, 45 min

Sequential Dismay, Part Deux & Snatches

Mobility warm up

Swing warm up
10 2hd sw x 5 (:15/:15), 16kg

Sequential Dismay - from Pat Flynn1 Round:

• 8 Double Kettlebell Cleans
• 5 Front Squats
• 5 Double Kettlebell Cleans
• 3 Front Squats
• 3 Double Kettlebell Cleans
• 2 Front Squats
• 2 Double Kettlebell Cleans
• 1 Front Squat

Notes:

5 rounds, 2 x 10kg

Rounds 1-4 took 1:30 to complete, w/ :30 between rounds.

Took :45 rest before round 5, which took 1:45.

Pros: 10kg bells were just right for this...8's too light, 12's too heavy.

Cons: This complex is deceptively sucky! But, I'll do it again. ;)

Double H-Snatch Practice

5 double snatches (:30/:30) x 15

Yoga - Sage Rountree, Sun Salutations & Pigeon Sequence

Yoga

Eoin's Yoga Honey, 35 min.

Yoga

Eoin's Yoga for Short Attention Spans, 55 min.

Nice!

Sequential Dismay

Mobility warm up

Swings - 2hd, 20kg
10 sw x 10 (:15/:15)

Sequential Dismay - from Pat Flynn

1 Round:

• 8 Double Kettlebell Cleans
• 5 Front Squats
• 5 Double Kettlebell Cleans
• 3 Front Squats
• 3 Double Kettlebell Cleans
• 2 Front Squats
• 2 Double Kettlebell Cleans
• 1 Front Squat

Notes:

Rounds 1-2 w/ 2x12kg, 1:00 rest between rounds...this just sucked.

Rounds 3-6 w/ 2x8kg, :30 rest between rounds

This complex was tougher than I expected.

Yoga - Gentle Hatha #1, 20 min.

KB Complex

Mobility warm up

Swings - 2hd
16kg, 10 sw x 5 (15/15)
20kg, 10 sw x 5 (15/15)

KB Complex - from Pat Flynn
Warm up - 1 round, 2 x 12kg

• 5 double jerks
• 5 double cleans
• 5 double swings

Kettlebell Jerky

• 10 double jerks
• 10 double cleans
• 10 double swings

* 3 rounds @ 2 x 12kg

* 3 rounds @ 2 x 8kg

* took 1:00 rest between rounds

Planks - 3 x (:30/:30)

Yoga - Sun Salutations

Yoga

Yoga: Lunar Flow, 28 min.

Swings & Fresh Off the Yacht

Mobility warm up

Swings - 2hd, 24kg

• 10sw x 10 (15/15)
• 45sec rest
• 20sw x 5 (30/30)

200 swings

Fresh Off the Yacht

AMRAP in 20:00; 14kg

1 Round =

• 5 One Arm Swings
• 5 Cleans
• 5 Snatches
• 5 Jerks
• 5 Reverse Lunges (R+L)

Then switch sides.

- Completed 5 rounds each side as written.

- On round 6, switched sides on each set since I knew I couldn't get both sides in as written. Got as far as 7 lunges...so close!

Yoga: Sun Salutations

Yoga

Yoga: Detox Yoga, 20 min.

Quadomination

Mobility warm up

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

Quadomination
8 double racked front squats x 8 sets
* 2 x 12kg
* 1:00 rest between sets

Yoga: Baptiste Power Yoga #3, 20 min.

Yoga

Yoga: Hip Opening Flow, 20 min.

KB Circuit & Yoga

Mobility warm up

KB Circuit - "Destroyer" from Pat Flynn
5 Rounds

• 10 x Double Kettlebell Swing 
• 10 x Double Kettlebell Snatch
• 10 x Double Kettlebell Front Squat
• 10 x Double Kettlebell Clean and Press
• 10 x Push Up

- used double 8kg, rested about 30 sec between rounds

- had to shake out arms between squats and C&P on each round

- finished in about 23 min

- may try a "mini" version with double 12kg (sets of 5)

Yoga: Yoga for Waking Up, 45 min.