TGU, Swings and More

Mobility warm up

TGU
* 12kg, 1r/1l
* 16kg, 3r/3l

Sinister Swings - a la Tracy
* 20kg x 8
* 400 swings, 20 minutes

One Arm Rows
* 16kg, 5r/5l x 4

iCycle from iTri #8, 20 minutes

YDL Yoga for Cyclists

TGU, Squats, GBR & Core

Mobility warm up

TGU - 12kg
* 5l nonstop, brief rest
* 3r nonstop, shook out arm, 2r

Squats
* 5 x 1; 2x10kg
* 5 x 10; 2x12kg

Glute Bridge Raises
* 10 x 1; 15lb
* 10 x 5; 30lb

Hanging Knee Raises
* 5 x 5

YDL Hardcore Yoga Boot Camp, first 15 minutes

Run/Walk Intervals

Saturday 11/23/13 workout
Run/Walk
* 10:00/1:00 x 4, yard loop
* started walking the last 2:15 of 4th interval
* 3.12 in 40:45...meh

YDL Post Run Yoga Flow

Keith Weber KB Cardio

Mobility warm up

Keith Weber KB Cardio
* Manmaker - 10kg windmills; 12kg for the rest; subbed racked squats for OHS
* 50 tactical lunges - 12kg
* Swings - 12kg
* Slingshot - 12kg
* TGU - 12kg, just alternating TGU 5r/5l

Sage Rountree Core & More

Run/Walk Intervals

Run/Walk
* 10:00/1:00 x 4 (skipped the last 1:00 walk on distance); Rail Trail
* 3.65 miles

TGU, Swings, Cycle

Mobility warm up

TGU - rest every 1r/1l
* 12kg, 1r/1l
* 16kg, 5r/5l

Swings - all 2 hd
* 20kg, 10 sw x 20 (15/15)
* 200 swings, 10 min.

iCycle #1, 20 min.

Sun Salutations

Run/Walk Intervals

Run/Walk
* 9:00/1:00 x 4
* 3 miles

YDL Post-Run Stretch and Flow

TGU Love

Mobility warm up

TGU
* 12kg, 1r/1l
* 16kg, 3r/3l

TGU Combo
1 set = TGU up + 10 swings + 5 snatches + 3 windmills + TGU down
then repeat on other side
* 12kg, 5r/5l
* rested as needed

Sage Rountree Shoulder Stretches

Run/Walk Intervals

Run/Walk
* 7:00/1:00 x 4
* just under 2.5 miles

Sage Rountree Sun Salutations & Pigeon Sequence

TGU & Swings

Mobility warm up

TGU - brief rest every 1r/1l set
* 12kg, 1r/1l
* 16kg, 4r/4l

Swings - all 2hd, all (15/15)
10 Rounds
* 16kg, 10 sw
* 20kg, 10 sw
* 24kg, 10 sw

300 swings, 15 minutes

Sage Rountree Core and More

TGU, iCycle & Yoga

Mobility warm up

TGU - brief rest every 1r/1l set
* 12kg - 3r/3l
* 14kg - 2r/2l
* 16kg - 3r/3l

iCycle #3, 20 minutes

YDL Core Yoga #3, 20 minutes

Run/Walk Interval

Run/Walk Interval
* 6:00/1:00 x 6, Shackett Rd
* 3.5 miles

AOS Providence

Mobility warm up

AOS Providence, with a few subs
* Used 12kg, except where noted
R1 - Swings
R2 - LCC
R3 - Chest press
R4 - Squats - racked & goblet (sub)
R5 - One leg DL
R6 - TGU & Windmills (sub)
R7 - LCC & Press
R8 - Flip & squat
R9 - Tactical lunges
R10 - Triple Crush, 12kg & 10kg
R11- Figure 8 to hold
R12 - Seated press
R13 - One arm row
R14 - Abs

Snatch challenge - 60 total (30/30)

YDL Yoga for Cyclists, 20 min.

Run/Walk Intervals

Run/Walk Intervals
5:00/1:00 x 6, Rail Trail, 3.1 miles

TGU & Swings

Mobility warm up

TGU - brief rest between each 1r/1l set
* 12kg - 1r/1l
* 14kg - 1r/1l
* 16kg - 3r/3l

Swings - 24kg, all 2 hd
* 10 sw x 10 (15/15)
* rest 1:15
* 20 sw x 5 (30/30)
* rest 1:30
* Top of each minute, 25 sw x 4 (38/22)
* rest 1:15
* 10 sw x 10 (15/15)

400 total swings

Sage Rountree IT Band Express, Pigeon Sequence

Run/Walk Intervals

Run/Walk Intervals
* 4:00/1:00 x 8, Delorm Rd
* 3.2 miles

Keith Weber KB Cardio

Mobility warm up

Keith Weber KB Cardio
* Upper Body Blast; 10kg
* Swings; 12kg
* Slingshots; 12kg
* TGU - just did alternating TGU's, 5r/5l; 12kg
* Core & Stretch; 10kg