Upper Body Circuit & Core Yoga

Steve Cotter KB Upper Body (modified)
* Warm up, as-is

UB Circuit - 3 Rounds, < 1:00 rest between rounds, no rest between exercises
* 10x Dbl floor press, 2x10kg
* 5x ea One arm row, 16kg
* 5x ea Alt military press, 2x10kg
* 5x ea Bottoms up clean, 8kg
* 5x ea Seated one arm press, 10kg
* 5x Dbl clean, 2x10kg
* 5x Dlb swings, 2x10kg
* Push ups - 5x chataranga down/up on knees, 5x standard on knees

YDL HardCore Yoga Mini Bootcamp with Weights, 20 min.
* 10lb dbs for weighted work.

TGU, Swings & Cardio

Mobility warm up

TGU
* 14kg - 3l, rest, 3r
* 16kg - 2l/2r, alternating

Swings - all 2 hd
* 16kg warm up - 10 sw x 5

Sinister Swings - from Tracy
* 24kg - 4 rounds = 200 swings
* rest ~2:00
* 24kg (5 sw, 10 sw), 20kg (15 sw, 20 sw) - 2 rounds = 100 swings

Partial IMAX2
* Warm up
* Int 1-2 step & blast
* Int 3 step only
* Int 4 step & blast
* Int 5-10 step only, no rests

YDL Gentle Hip Opener #1

Swings, TGU & Core

Mobility warm up

Swing - all 2hd
* 16kg (warm up); 10 sw x 5 (15/15)
10 Rounds
* 24kg; 10 sw (15/15)
* 20kg; 20 sw (30/30)
then
* 24kg; 10 sw x 5 (15/15)

400 total swings, just over 20 min.

TGU - 14kg; 5l/5r, alternating, brief rests as needed

YDL Core Yoga #3, 20 min

IMAX2 & Core

IMAX2

Keith Weber KB - Core section only

Yoga, 15 minutes

Cycle & Core Yoga

iCycle #1, 40 minutes

YDL Core Yoga #1, 20 minutes

Short Walk & Core

Walk in the snow, 1/2 mile

YDL Core Connection, 30 minutes

TGU, Sequential Dismay & Hips

Saturday, December 14 workout

Mobility warm up

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

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
• 1 Double Kettlebell Clean (my addition)

* Completed 3 rounds

* 2x10kg

* 1:00 rest between rounds

Jill Miller's Hip Helpers, 60 min.

Swings & Snatches

Mobility warm up

Swings & Snatches
7 Rounds - all 14kg
* 100 swings @ the top of 3:00 (Mix of 20 2hd and 80 1hd swings)
* 10 snatches (5r/5l) @ the top of 1:00

700 total swings, 70 snatches in 28 minutes

Then 3 more rounds of snatches only, for an even 100.

Jill Miller Post-Athletic Stretch for Swimmers

TGU & Core Integration

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

Jill Miller Core Integration, 60 min

Hip & Core

Jill Miller Hip Helpers, 60 min
Jill Miller Core Integration, first 35 min

TGU

Mobility warm up

TGU
* 12kg, 2l/2r
* 16kg, 5l/5r
* minimal rests between sets

Sage Rountree IT Band Express, Reclining Twists

TGU & Recovery

TGU
* 12kg, 5r/5l alternating, minimal rest

Jill Miller Get Coregeous

Jill Miller Post Athletic Stretch for Runners

Thanksgiving 5k

• James P. Hinchliffe 5K Run/Walk For ALS

• * 37:28