LCCJ & Swings

Mobility warm up

Swing warm up - 12kg, 50 swings

LCCJ - 12kg
For 10 minutes, at the top of each minute:
C&J 5r/5l - Rest for any remaining time each minute
* This was harder than expected, but fun! Rests were only 5-10 seconds. I'm glad I started with 12kg.

Swings - all (15/15)
5 Rounds
* 2x8kg, 10 sw
* 16kg, 10 sw
* 20kg, 10 sw
Planned to do more, but got pressed for time.

Sun Salutations

Walk & Stretch

Sprint warm up
* a bunch of fast 40's with the dog

4 mile walk

Jill Miller Stretch for Runners + foam rolling

Swings & Snatches

Short mobility warm up

Swings & Snatches - all 14kg
9 Rounds*
- 40 sw; 5 rd abt (1:00/:30)
- 20 sn; 10r/10l (1:00/:30)
= 360 swings, 180 snatches, 27 min
* Planned on 10 rounds, but tore a blister

Jill Miller Stretch for Swimmers

Metcon 1

Wednesday, September 26 workout

DB Metcon1

Sage Rountree Standing Stretches

Swings

Mobility warm up

Sinister Swings
warm up set - 16kg = 50 swings

Alternate 4X
* 1 set 20kg (50 sw)
* 1 set 24kg (50 sw)
= 400 total swings

rest 1:00, then 1 set @ 16kg = 50 swings

500 total swings

Jump rope finisher
* 10 rounds (30/15)

YDL Yoga for Cylcists

Swings & DB15 MMA

Mobility warm up

Sinister Swings
warm up set - 16kg = 50 swings

Alternate 3X
* 1 set 20kg (50 sw)
* 1 set 24kg (50 sw)
= 300 total swings

DB15 MMA

Sage Rountree Sun Salutations

AOS Providence

AOS Providence, with a few subs
* Used 12kg for all

R1 - Swings
R2 - LCC
R3 - Chest press
R4 - Squats - racked & goblet (sub)
R5 - One leg DL
R6 - TGU (sub)
R7 - LCC & Press
R8 - Flip & squat
R9 - Tactical lunges

R10 - Skipped the triple crush
R11- Figure 8 to hold
R12 - Seated press
R13 - One arm row
R14 - Abs, 10kg

Snatch challenge - 64 total (32/32)

Jill Miller - Athletic routine for swimmers

IMAX 2

Saturday workout

Cathe's IMAX 2
* Forgot how much fun this was!

Swings

Mobility warm up

Swings - Tracy's "The New 50" x 2
* all 14kg

Warm up
10 2 hd sw x 1 (15/15 sec x 2)
20 tr x 1 (20 reps) (30/30 sec)
5/5 x 3 x 1 (30 reps) (45/45 sec)
10/10 x 2 x 1 (40 reps) (1 min/1 min)

 - 110 swings, 5 min

10 2 hd (15/15)
20 tr + 10 2 hd (45/15)
5/5 x 3 + 10 2 hd (1:00/15)
5/5 x 3 + 20 tr (1:15/30)
10/10 x 2 + 10 2 hd (1:15/30)
10/10 x 2 + 20 tr (1:30/45)
10/10 x 2 + 5/5 x 3 (1:45/45)
10/10 x 4 (2:00/45)
10/10 + 5/5 + 10 tr + 10 2hd (1:15/45)

Then do it again backwards with shorter rests

10/10 x 4 (2:00/30)
10/10 x 2 + 5/5 x 3 (1:45/30)
10/10 x 2 + 20 tr (1:30/30)
10/10 x 2 + 10 2hd (1:15/15)
5/5 x 3 + 20 tr (1:15/15)
5/5 x 3 + 10 2hd (1:15/15)
20 tr + 10 2hd (1:00/15)
10 2hd (15/15)
10/10 + 5/5 + 10 tr + 10 2hd (1:15)

990 total swings, 35 minutes

Sage Rountree Sun Salutations

Swings & DB15 MMA

Mobility warm up

Swings - Tracy's "The New 50" Advanced
* Did ALL 2hd swings for the whole workout
* Followed Tracy for most of it, added in extra 10 on a few sets
Warm up - 16kg
10 sw x 1 (15/15 sec x 2)
20 sw (20 reps) (30/30 sec)
30 sw (30 reps) (45/45 sec)
40 (40 reps) (1 min/1 min)

- 110 swings, 5 min

Workout - 20kg
10 sw
20 sw
40 sw
40 sw
50 sw
50 sw
40 sw
- 11 min 250 swings
Surprise Add!
50 sw

410 total swings

DB15 MMA

Sage Rountree - Sun Salutations and Pigeon Sequence

Yoga

YDL Qi Yoga 1, 45 min