Squats, H-Snatch & Swings

mobility warm up

Squats
53x1x10; 68x1x5; 78x1x5; 88x1x3; 98x2x6; 88x1x9

H-Snatch - "Nadine Style" :)
12kg; every 15 sec, do a h-snatch and hold at the top for the remainder of the 15 sec
3 x 1:00 right/1:00 left/1:00 rest
* YOWZA!

2 hd Swing Tabata
4 Rounds
* 24kg (20/10)
* 20kg (20/10)

Stretch

Yoga

Align and Flow, 30 min.

Presses, Pull Ups & Swings

Mobility warm up

Swings -16kg, untimed
* 10 2hd + 5/5
* 5/5 x 2, 4 sets
= 100 swings

Deadlifts - 135x3x5

Superset
* Presses - 43x1x8, 58x2x3, 53x1x5
* Pull ups (30lb assist) - 3x7

Swings
5 Rounds
* 24kg, 10 2hd (15/15)
* 20kg, 5/5 (15/15)
= 100 swings

1 hand swing practice, 24kg, untimed
2/rest/2
4/rest/4
5/rest/5 x 3
4/rest/4
= 50 swings

Yoga - Sage Rountree, Yin Hips & Pigeon Sequence

Squats & Swings

From Friday, September 7

mobility warm up

Squats
53x1x10; 63x1x5; 78x1x5; 88x1x5; 98x2x5; 88x1x8

Swings
4 Rounds
* 16kg, 5/5 (15/15)
* 20kg, 5 right (7.5/7.5)
* 24kg. 10 2hd sw (15/15)
* 16kg, 5/5 (15/15)
* 20kg, 5 left (7.5/7.5)
* 24kg. 10 2hd sw (15/15)
= 200 total swings

Yoga - standing hip openers, reclining twists & pigeon sequence

-------------------------------------

Sunday

Yoga - Align and Flow (yogadownload.com), 35 minutes

Workout A

mobility warm up

Workout A

1. Deadlift - 135x1x5; 145x1x5; 155x1x5; 165x2x4; 150x1x7

2a. OH Press - 43x1x8; 58x2x4; 58x1x2;
2b. Pull up - 2x7; 1x6
* 30lb assist

3. K2A - 2x10

Swings
1. 5 Rounds
* 16kg, 5/5 (15/15)
* 20kg, 5/5 (15/15)
= 100 swings

2. 5 Rounds
* At the top of 20 sec, 5 1 hd sw right
* At the top of 20 sec, 5 1 hd sw left
= 50 swing

Yoga - Lunar Flow 25 min.

Notes: Deadlifts are still not feeling wonderful. :( Thinking about subbing heavy swings for a while.

Workout B

Mobility warm up

Workout B
1. Squats - 53x1x10; 63x1x7; 73x1x5; 88x1x3; 98x2x4; 88x1x7
- went back to using 12 inch box

2a. Bench - 43x1x10; 58x3x6
2b. One arm rows - 35x3x10ea

Swings
5 Rounds
* 20 kg, 10 2h (15/15)
* 16kg, 5/5 (15/15)
* 24kg, 10 2hd (15/15)
* 16kg, 5/5 (15/15)
= 200 swings, 10 min.

Sage Roundtree Yin Hips and Reclining Twists

* Back has been feeling a little vulnerable lately, so I'm backing off squats and deadlifts by 10lbs and resetting.

Workout A

Mobility warm up

Minimalist Program - Workout A
1. Deadlift
135x1x5; 155x1x5; 165x1x5; 175x2x6; 160x1x9

2a. Pull ups, 30# assist - 3x6 
2b. Overhead press - 43x1x5; 58x1x2+1pp; 58x1x4; 58x1x3; 55x1x4

3. K2A - 3x10

Baptiste power yoga #1, 25 minutes

* struggling on the presses