AOS Providence

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

Snatch challenge - 50 total (25/25)


Sage Sun Salutations & foam rolling

Swings

Mobility warm up

Swings
16kg, 10 sw x 5 (15)

5 Rounds - rest as much as needed
* 28kg, 10 sw
* 24kg, 15 sw
* 28kg, 5 goblet squats - tough!

5 Rounds - rest as needed
* 28kg, 10 sw
* 24kg, 15 sw

10 minutes yoga stretching

Yoga

Friday, April 18
YDL 30 minute flow

Saturday, April 19
Walk, 2.5 miles

YDL Qi Yoga Flow 1, 45 minutes

Swings

Mobility warm up

Swings
16kg, 10 sw x 5 (15)
28kg, 5 sw test (30)
10 sw x 10 (30)
1:00 rest
24kg, 20 sw x 5 (30)
1:00 rest
20kg, 40 sw x 5 (30)

Sun Salutations

AOS Providence

AOS Providence, with a few subs

R1 - Swings 14kg
R2 - LCC 14kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 14kg
R5 - One leg DL 14kg
R6 - Windmills (sub) 12kg
R7 - LCC & Press 12kg
R8 - Flip & squat 14kg
R9 - Tactical lunges 14kg
R10 - Biceps curls, 2x15lb dumbbells
R11- Figure 8 to hold 14kg
R12 - Seated press 12kg
R13 - One arm row 14kg
R14 - Abs 10kg

Snatch challenge, 14kg, 25l/25r

Yoga Eoin Blissology for Zappos, 20 minutes 

Cathe X10

Tuesday, April 8
Cathe X10 - X49 Premix (step, low impact and cardio blast)
* used same weights as Cathe and crew

Swings & Afterburn

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
6 Rounds - 24kg
* 10 sw (15)
* 15 sw (30)

Afterburn, Single premix, intervals 1-10, ~30 minutes

Sage Rountree Sun Salutations, Pigeon Sequence, foam roll

Skiing, Swings & Core

Tuesday, April 1
Skiing

Wednesday, April 2
Mobility warm up

Swings
16kg; 10 sw x 5 (15)
10 Rounds - 24kg
* 10 sw (30)
* 15 sw (30)

YDL HardCore Yoga Mini Boot Camp, 20 minutes