Plyometrics

P90X PlyoX

Swings

short mobility warm up

Tracy's "One Bell" workout from 12/17/11
* Used 16kg bell
* Put my own twist on 5th rotation

warm up
10 tr, 10 2hd, 10 tr, 10 2hd = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/30)

2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/30)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/30 sec)

5th rotation
10/10 x 2 x 1 set (40 reps 1 min/30)
5/5 x 4 x 1 set (40 reps total, 1 min/30)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/30)
40 tr ( 1 min/30)
10/10 + 5/5 + 1/2 sw ld + 40 tr (1:15)

570 swings, ~25 minutes

Yoga

Kettlebell Circuit

Sunday workout

Variation of AOS Providence

All rounds 2:00 work/1:00 rest
All done with 14kg

R1 - Swings
R2 - LCC
R3 - Squats - racked & goblet
R4 - One leg DL
R5 - LCC & PP
R6 - Flip & squat
R7 - Tactical lunges
R8 - Snatches
R9 - Figure 8 to hold
R10 - H-snatch
R11 - One arm row
R12 - Planks

Snatch challenge - 3:00, 14kg

Yoga stretches

Squats

Mobility warm up

Squats
68x1x5; 78x1x5; 88x1x5; 98x1x3; 108x2x5; 98x1x8

Yoga - Sage Rountree, sun salutations, standing stretches and pigeon sequence

Swings

short mobility warm up

Swings - all rounds done as "Sinister"

Warm up
*16kg
*20kg
= 100 swings
- 2:00 rest here

Work sets
* 24kg
* 20kg, 1hd version, start with right (5, 5/5, 5/5/5, 5/5/5/5)
* 20kg, 1 hd version, start with left
* 24kg
* 24kg
* 24kg
* 24kg
= 350 swings

450 total swings

Squats& H-Snatch

Mobility warm up

Squats
68x2x5; 83x1x5; 98x1x4; 108x2x4; 98x1x7

H-Snatch
* 20 sec hold at top, 5 sec slow count in rack position
* all alternating
16kg, 5:00on/1:00off x 1
16kg, 4:00on/1:00off x 1
16kg, 3:00on/1:00off x 1

Sun salutations

Blast from the past: Powerstrike

Powerstrike vol. 1