Squats & H-Snatch

Mobility warm up

Squats
63x1x7; 78x1x5; 93x1x5; 103x2x5; 93x1x8

H-Snatch
* 20 sec hold at top, 5 sec slow count in rack position
* all alternating
16kg, 3:00on/1:30off
14kg, 5:00on/1:00off x 2

Stretch and foam roll

Presses, Pull Ups & Swings

mobility warm up

Swings
16kg - 10 2hd, 10 tr, 1/2 sl, 5/5 (15/15) = 40 swings

Roundabout Ladder - 20kg, 15 sec rest between sets
1x rdabt
2x rdabt
3x rdabt
4x rdabt
5x rdabt
= 120 swings

Superset
a. OH press - 48x1x5; 58x2x3; 53x1x5 - not feeling the love on these
b. Pull ups - 1x5; 2x4
* 25lb assist

Swings
"Sinister" - 4 Rounds
* 20kg
* 24kg
* 24kg - holy moly!!
* 20kg
= 200 swings

Yoga - Sun salutations, standing stretches, pigeon sequence

Squat, H-Snatch & Swings

mobility warm up

Squats
63x1x5; 78x1x5; 93x1x5; 103x2x4; 93x1x7

H-Snatch to hold
One snatch to hold every 15 sec
* 16kg, (:45r/:45l/1:00 rest) 3r/3l
* 14kg, (1:15r/1:15l/:45 rest) 5r/5l
* 12kg, (1:15r/1:15l/:45 rest) 5r/5l

Swings
20kg, new bell!
5/5 x 10 (15/15)
* comp bell makes grip much easier. :)

Sage Rountree yoga - Sun Salutations, Pigeon Sequence

Presses, Pull Ups & Swings

mobility warm up

One arm swings, untimed
10 sets
* 20kg, 5r
* 20kg, 5l
= 100 swings

Giant set style
a. OH press - 48x1x7; 58x3x4; 53x1x6
b. Pull ups - 3x4
* 25lb assist
c. Deadlifts - 135x3x5

Swings
24kg, 10 2hd sw x 10 (15/15)
= 100 swings

Yoga - Sun salutations
* really nice sequence!

Squats & H-Snatch

mobility warm up

Squats
63x1x5; 73x1x5; 83x1x5; 98x2x7; 88x1x10

H-Snatch to hold
12kg, one snatch to hold every 15 sec
* 2 x (1:15r/1:15l/:45 rest)
* 1 x (2:30 alternating r/l)

Sage Rountree yoga - Standing Stretches, Standing Hip Openers, Pigeon Sequence

Swings

Short warm up

"One Bell" Variation
* all 14kg, all rests 15 sec except where noted

warm up
10 2 hd sw
5/5
1/2 sw ld
10 tr

1st rotation
10 tr x 4 sets
40 2 hd sw x 1

2nd rotation
1/2 sw ladder x 4 sets
40 tr x 1 set

3rd rotation
5/5 1 hd sw x 4 sets
1/2 sw ladder x 4 x 1 set

4th rotation
10 one hd sw x 4 sets
5/5 1 hd sw x 4 x 1 set (45 sec rest)

5th rotation
10/10 x 2 x 1 set
5/5 x 4 x 1 set
1/2 sw ladder x 4 x 1 set
40 tr

520 swings, ~ 23 minutes

Yoga - Eoin's 20 minute yoga and blissology for zappos

Presses, Pull Ups & Other Stuff

mobility warm up

One arm swings
5 Rounds, all (7.5/7.5)
* 16kg,  5r
* 16kg, 5l
* 20kg, 5r
* 20kg, 5l
= 100 swings

Giant set style
a. OH press - 43x1x5; 58x3x4; 55x1x5
b. Pull ups - 1x8; 2x7
* 30lb assist
c. Deadlifts - 135x3x5

Swing/Jump Rope Couplet
10 Rounds, at the top of each minute do:
* 20kg, 10 2hd sw
* 50 jump rope
- Each set completed in 45-55 sec. Longer sets had jump rope flubs

Yoga - Standing hip openers and IT band express