Run/Walk Intervals

Run/Walk Intervals
3:00/1:00 x 10; about 3.25 miles

Run/Walk Intervals

Run/Walk
3:00/1:00 x 10
* just under 3 miles
* finaly found a relaxed running pace, slow, but relaxed

Sage Yoga Sun salutations, plus some additional stretches

Swings

Mobility warm up

Swings - all 2hd
warm up: 12kg; 10 sw x 3 (15/15)
16kg; 10 sw x 10 (15/15)
20kg; 10 sw x 10 (15/15)
= 230 swings
rest 1:45

Sinister Swings
20kg; 4 rounds = 200 swings

Virtual Skogg & Run/Walk Intervals

Virtual Skogg #14 - upper back and arm focus
* Set 1 - bent rows, high pull, press; 12kg
* Set 2 - squat curl, press, OH triceps extension; 10kg
* Set 3 - swing, clean, snatch; 12kg

Run/Walk Intervals
* 2:30/1:00 x 10, 2.5 miles
- should've eaten more, really gassed out at the end of this

Sage Rountree Sun Salutations ans Reclining Twists

Virtual Skogg #1

Virtual Skogg workout #1
Warm up & windmills: 8kg
Swings: 16kg
Squats, good mornings, lunges:12kg

Sage Rountree Pigeon Sequence

Run/Walk Intervals & Yoga

Short warm up

Run/Walk Intervals
1:00/:30 x 20, a little over 2 miles

YDL Qi Yoga for Runners

3 Mile Walk/Jog & Yoga

3 Mile WalkJog
* 1-2: alternate 1/4 mile walk + 1/4 mile jog
* 3: 1/2 mile jog, 1/4 mile walk, 1/4 mile jog

YDL Yoga for Runners, 20 min.

H-Snatch Hold & Step

Mobility warm up

H-Snatch Hold - 14kg
5:00/1:00 x 2
* 10r/10l
* Set 15 sec intervals, 5-10 sec hold at the top, then hold at rack position

IMAX2
* Warm up, Intervals 1-5 and 10

YDL Qi Yoga for Runners

LLCJ & Swings

Mobility warm up

50 swings - 12kg

LCCJ - 12kg
10:00 nonstop, switch sides every minute
* 9 reps/min

Swings - Tracy's "One Bell" modified
* 12 kg; all rests are 15 sec

warm up
10 2 hd sw x 4 sets = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/15)

2nd rotation 
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/15 sec)

5th rotation
40 2 hd sw (40 reps total, 1min/15)
10/10 x 2 x 1 set (40 reps 1 min/15 sec)
5/5 x 4 x 1 set (40 reps total, 1 min/15 sec)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/15 sec)
40 tr (1 min/15 sec)
10 2 hd sw + 10 tr + 1/2 sw ladder + 5/5 + 10r + 10l

620 swings, ~25 minutes

YDL Evening Wind down

KIT & Hard CORE Yoga

DB Kickbox Interval Training (KIT)

YDL HardCORE Yoga Mini Bootcamp

* working out a tight low back issue

Swings & DB15 MMA

Short mobility warm up

Swings - all (15/15)
* 16kg, 10 sw
* 20kg, 10 sw
* 24kg, 10 sw

5 rounds, wasn't feeling the swing love today

DB15 MMA

10 minutes of yoga