Prometheus Protocol

buy in:
2-12kg  5sw at the top of :20 x10  (50)


Prometheus Protocol
Clean & Press  2-12kg   10x5
:30 work/ 1:00 rest
Squats (wall squats)   10x5
:30 work/ :30 rest

cash out:
2-14kg  1 c&p at the top of :30 x3

NOTES:
** strength training w/ Prometheus Protocol w/ 2-12kg for 8 weeks now, just did 3 c&p w/ 2-14kg, new pr :) .
** will continue w/P.P w/2-12kg for 4 more weeks then will adjust a version of PP to use the 2-14kg:)
** no yoga today, not in the mood

Eddie Would Flow Yoga

Eoin Finn
PY4H2 - Eddie Would Flow
65 min practice
* good, a lot of balances :) , felt a little more like a workout (maybe because of the chair variations - w/sq, warrior 3 up and down on the one leg, and the abs segment - not a fan of the abs segments usually skip them)
* the relaxation segment is same as twisted sister which I love - one of his best relaxations :)

Swings

buy in
24kg 2 hd sw:
EWR  5sw/rest (total :15) alternated w/ 10 sw/:15 rest to = 50sw


Swings
round 1
EWR
alternated
10      2 hd sw w/32kg  (:15 work/:15 rest)
15r     OA sw w/ 24kg   (:22.5 work/ :22.5 rest)
15l     OA sw w/ 24kg     (:22.5 work/ :22.5 rest)
last 2 sets:  10 2 hd sw w/ 32kg
100 total swings

round 2
at the top of :45 (EWR) x7
alternated 15r with 15l OA Swings w/ 24kg
105 swings

rest 1:00

round 3:

at the top of :45 (EWR) x7

alternated 15l w/ 15r OA Swings w/ 24kg

105 swings

** L grip giving out last 2 rounds rested an extra :15 before using L

total 310 swings (in about 17 min)

40  2 hd w/ 32kg

135R/ 135L w/24kg

REST about 5 min

cash out:

28kg

at the top of :30 

5 sw   R/L  

6 sw    R/L

7 sw  R/L

6 sw    R/L

5 sw    R/L

total  68 swings; 5 min

29R/ 29L

Yoga

Eoin Finn
Twisted Sister
47 min practice

Snatch Day

buy in:
12kg   1sw/ 1sn/ 1tr for 1:00 w/ :30 rest x2
16kg   1sw/ 1sn/ 1tr for 1:00 w/ :30 rest x2


18kg Snatch (Half Snatch)
1sw/ 1sn = 1 rep
:30r/ :30l for 1:00 w/ 2:00 rest x10  (10rpm - 5r/5l)

cash out:
played around with the 20kg doing some snatches

Yoga

Twisted Sister
47 min practice

Prometheus Protocol

buy in:
2 -12kg  5 sw at the top of :20 x5


Prometheus Protocol
Clean & Press  2 -12kg   10x5
:30 work/ 1:00 rest
Squats   wall squats    10x5
:30 work/ :30 rest


Yoga: Pigeon Sequence

Twisted Sister Yoga

Eoin Finn
PY4H2: Twisted Sister
47 min practice - great meditation
A. MAZ. ING!!!

Yoga

Eoin Finn
Full Routine
39 min practice
** was going to do PY4H2, but woke up too late

Swings

buy in:
24kg  10sw/ :15 rest x5  (50)


Swings
first round:  
at the top of :45 alternated
10   2 hd sw w/ 32kg
15   OA sw right w/24kg
15   OA sw left w/ 24kg
last 2 sets
10   2 hd sw w/ 32kg
100 swings

second round:
at the top of :45
alternated 15r with 15l OA swings w/ 24kg
last 10 sw right
100 swings

rested 1:00 then...

third round:  

at the top of 1:00

alternated 15r with 15l OA swings w/ 24kg 

last 10 sw left

100 swings

total 300 swings

first 200 at the top of :45

last 100 at the top of 1:00

40 w/32kg;  145r w/24kg, 145l w/24kg

cash out:

5 sw w/28kg alternating L and R at the top of :30 x10  (50)

no yoga: running late

Yoga

Eoin Finn
Yoga from Bali!

Snatch Day

buy in:
12kg  1sw/ 1 sn/ 1 tr for 1:00 w/:30 rest  x2
16kg  1sw/ 1 sn/ 1 tr for 1:00 w/:30 rest  x2


18kg Snatch (Half Snatch)
1 sw/1 sn = 1 rep
:30r/ :30l for 1:00 w/ 2:00 rest x10  (10rpm - 5r/5l)

100 snatches

Prometheus Protocol

buy in:
2 -12kg   5 sw at the top of :30  x5  (50)


Prometheus Protocol
C&P   2 -12kg  10x5  (:30 work/1:00 rest)
Squats  ** wall squats --> no weight    10x5   (:30 work/ :30 rest)
** no weight with squats today - all weekend my knees were bothering me. not sure if it was from yoga (tree pose or pigeon - last week I was pulling my foot closer to parallel instead of by my hip in pigeon) or squats, so taking it slow and easy this week.


no yoga

Yoga

Eoin Finn
Honey Routine
** LOVE **

Swings

buy in:
Alternated 5 sw with 10 sw EWR till 50 swings total



Swings
at the top of :45
10      2 hd swings w/ 32kg
10r     OA swings w/ 24kg
10l     OA swings w/ 24kg
for 200 swings
last 110 swings alternated R&L OA Swings w/ 24kg ** did extra to even out R&L

Total 310 swings
120r/ 120L w/ 24kg
70 w/ 32kg

cash  out:
28kg OA Swings
5 sw right at top of :30 alternated w/ 5 sw left at top of :30 x10 (50 total swings)


Yoga: Sage Rountree Yin Hips - mentally challenging, but great stretch for today

Yoga

Eoin Finn
Full Routine  39 min practice
** perfect for today
** missed the longer practice, but enjoyed half moon & half moon twist :)

Snatch Day

buy in:
12kg  1sw/1sn/1tr x2 (1:00 work/ :30 rest)
16kg  1sw/1sn/1tr x2 (1:00 work/ :30 rest)


18kg Snatches (Half Snatch)
1 sw/1sn = 1 rep
all sets work was - :30r/ :30l for 1:00
sets 1-5      8rpm 1:00 work/ 1:00 rest    (40sn)
sets 6-8      9rpm 1:00 work/ 1:30 rest (alternating 5/4)  (27sn)
sets 9-12    10rpm  1:00 work/ 2:00 rest (5r/5l)    (40sn)
total 107 snatches

no yoga- running late


NOTES:
** still a little sore from monday, interfered somewhat with todays training
** next week shoot for 10rpm (5r/5l) :30r/ :30l for 1:00 w/2:00 rest x10....
** form good, hands good :)

Yoga

Eoin Finn

Blissology Conduit 58 Minute Flow

48 min of yoga, 10 min of meditation

Prometheus Protocol

Buy in:
2 -12kg  5 swings at the top of :30  x5


Prometheus Protocol
Clean & Press  2 -12kg    10x5
:30 work/ 1:00 rest
Squat      2- 8kg    10x5
rounds 1-4  5 squats at the top of 1:00 (:25 work/:35 rest)
rounds 5-10  :30 work/1:00 rest   **next week do this all 10 rounds


Yoga: Pigeon Sequence


NOTES:
** upped the weight with the squats needed a longer rest

Yoga

Eoin Finn
July 5th Live Class
90 min practice

Yoga

Eoin Finn
July 5th Live Class
90 minute practice

Swings

buy in:
24kg  Sinister EWR 2 cycles    100 swings



Swings:
at the top of :45
rotated:
10   2hd swings w/32kg
10r  OA swings w/24kg
10l  OA swings w/ 24kg
total 300 swings:
100   32kg
100   right 24kg
100   left   24kg


cash out:
28kg
at top of :30 alternated 5r with 5l x10  (50 swings- 25r/ 25l)



Yoga:  Pigeon Sequence


NOTES:
** hands were good, no blisters/tears
** FUN training today, alternating the 2 hd w/ the one arm swings was fun and time flew by

Yoga

Eoin Finn
July 5th Live Class
90 min practice
*** O.M.G!! even better the second time around!
**heart**

Snatch Day

buy in:
12kg  1 sw/1 sn/ 1 tr x2  (1:00 work/ :30 rest)
16kg  1 sw/1 sn/ 1 tr x2  (1:00 work/ :30 rest)


18kg Snatches (half snatch)
1 sw/ 1 sn = 1 rep
:30r/ :30l for 1:00 w/ 1:00 rest x11  (8 rpm)  88 reps
rest 1:30
:45r/ :45l for 1:30 (6r/ 6l) 12 reps

total 100 reps
100 sw/ 100 sn
25 min

Yoga: Quick Fix


NOTES:
** great practice today.
hands good
form good
pace good - 2 reps every :15
** didn't plan on the 1 min on/ 1 min off just wanted to see how far i could go - will keep this for the next few weeks

Yoga

Eoin Finn
July 5th Live Yoga class podcast
1 hour and 20 min yoga routine
** new favorite yoga podcast!!
** no pigeon pose, but sub that during ab work

wish I had the time to do this more often!

Prometheus Protocol

buy in:  
2- 12kg  5 sw at the top of :30  x5


Prometheus Protocol:
Clean & Press    2-12kg    10x5
:30 work/ 1:00 rest
Goblet Squat      12kg       10x5
5 sq at the top of 1:00   (:20 work/ :40 rest)
* this worked best, less aerobic - will do again next week



Yoga:
20 min yoga for Zappos
* wanted to do a longer yoga since I had time, but the pigeon sequence yoga was a better cool down/stretch, so back to that next week

Yoga

Eoin Finn
Blissology Conduit 58 min Flow

REALLY  enjoyed this!
fyi: no tree/big toe pose
* loved  the music and even enjoyed the seated poses.
A definite add into the rotation - so much yoga, so little time!!

** pdf at blissology under podcasts

Yoga

Eoin Finn
Bali Blissology Reset
58 min practice
** it was okay, not a lot of vinyasa's or standing poses
** would have liked a pdf of this

OA Swings

all swings with the 24kg

warm up:
2 hd sw:  10 sw/ :15 rest x10  (100)



OA Swings:
at the top of :45 alternated 10r with 10l x40
400 swings -  200r/ 200l


Yoga: Standing Hip Openers



NOTES:
** grip L gone for last 3 rounds on L - tore a blister on L palm in the last round :(!  Hope I will be able to snatch on Wed.
** if blister good, will do exact same workout next week but stopping if I see/feel an issue.... if not, will go back to 32kg swings.  its been a long time since i tore up my hands ... and I'm mad at myself!

Snatch Day

warm up:
12kg  1 sw/ 1sn/ 1tr x2 (1:00 work/ :30 rest)
16kg  1 sw/ 1sn/ 1tr x2 (1:00 work/ :30 rest)



18kg Half Snatch
1 sw/ 1sn = 1 rep
:30r/ :30l for 1:00 w/ 1:00 rest x5  8rpm   (40)
:30r/ :30l for 1:00 w/ 1:30 rest x6  8rpm   (48)
:45r/ :45l for 1:30 x1  still 8rpm     (6r/6l- 12reps)

total: 100 reps (100 sw/ 100 sn)


Yoga:  Standing Hip Openers


NOTES:
** paced 2 reps every :15 throughout
** hands good, form spot on :)

Yoga

Yoga Honey

Prometheus Protocol

2 -12kg  5 swings at the top of :30 x10  (5 min, 50 swings)


Prometheus Protocol
Clean & Press     2 -12kg     10x5
:30 work/ 1:00 rest
Goblet Squat       12kg        10x5
:20 work/ :30 rest
** thinking of resting 1:00 w/ G. Sq. next week - still aerobic



Yoga: Pigeon Sequence

Yoga

Full Routine

Yoga

Yoga in Bali
** LOVE this practice!

Swings

24kg  Swings
10 sw/:15 rest x1  ** then switched to
5r/5l / :15 rest x6    (60 -  30r/ 30l)
** liked it so much I changed my scheduled workout and did



24kg Swings
5r/5l at the top of :45 x10   (100 swings)

10r at the top of :45 x10
alternated with
10l at the top of :45  x10
(200 swings)


total Swings:  300  (150r/ 150l)
22.5 minutes
**not including warmup


Yoga:  Warrior Flow


NOTES:
*** FUN FUN FUN training today!!
** all OA Swings were GS style
** did 8 weeks with the 32kg, so this was a welcome change up...mentally swinging the 32 for 30 minutes is hard

Yoga

Honey Routine

Snatch Day

warm up
12kg  1 sw/ 1 sn/ 1 tr   1:00 work/ :30 rest x2
16kg  1 sw/ 1 sn/ 1 tr   1:00 work/ :30 rest x2



18kg  Snatch (half snatches)
1 sw/ 1sn = 1 rep
:30r/ :30l for 1:00 w/ 1:00 rest x5   8rpm  (40)
:30r/ :30l for 1:00 w/ 1:30 rest x6   8rpm  (48)
:30r/:30l/:15r/:15l for 1:30 x1  8rpm first minute, 4rpm last :30 (12)

total 100 reps in 28 minutes
100 sw/ 100 sn



Yoga: Standing Hip Openers

Yoga

Eion Finn Yoga Quickie
** it was okay, the boys had friends sleeping over, wanted something quiet and quick

Prometheus Protocol

24kg Swings
EWR  Sinister  1 round (50 swings)
** not in a swinging mood today ;)


Prometheus Protocol:
Clean and Press     2-12kg       10x5
:30 work/ 1:00 rest
Goblet Squat          12kg          10x5
:20 work/ :30 rest
** slowed down the goblet squat to make it less aerobic


Yoga:  Pigeon Poses

Yoga

Eion Finn

Full Routine podcast

45 min practice

Heavy Swings

24kg Swings  10sw/:15 rest x10   (100)



32kg Swings
10 swings at the top of 1:00  x30    (300)

Yoga

Eion Finn
Blissology Thursday
45 min practice

Snatch Day

buy in:
12 kg  1 sw/ 1sn/ 1tr for 1:00 w/:30 off x2
16 kg  1 sw/ 1sn/ 1tr for 1:00 w/:30 off x2



18kg Snatches (half snatches)
1sw/ 1sn = 1 rep
:30r/ :30l for 1:00 w/1:00 off x 15 as follows:
8 rounds @ 6RPM
5 rounds @ 8RPM
2 rounds @ 6RPM

100 total snatches



Yoga: Sage Rountree  Sun Salutations


NOTES:
** will continue with this next week - 100 was my goal, now I want to stay there for a few weeks 
** hands good, no blisters or skin tears :)

Yoga

Eion Finn 
Honey Routine
Love this one!

Prometheus Protocol

Swings:  24kg 10sw/:15 rest x5


Prometheus Protocol  (from Pat Flynn- changed the squat)
clean and press     2- 12kg   10x5
:30 work/ 1:00 rest
goblet squat     12kg    10x5
:20 work/ :20 rest

total time 22ish minutes


Yoga: Sage Rountree Pigeon Poses

NOTES:
** will do this for 3-4 months on Mondays - at some point changing the rest time - eventually getting to :30 work/:30 rest

The Holy Fiver

warm up:
28kg Swings   10sw/:15 rest x5


week 4 day 3
The Holy Fiver:

What to do:

1 Round =

• Double Kettlebell Swing x 5
• Double Kettlebell Snatch x 5
• Double Kettlebell Clean and Press x 5
• Double Kettlebell Front Squat x 5
• Push Up x 5
   

Perform as many rounds as possible in twenty minutes

NOTES:

** used 2-12kg

** subbed goblet squat for dbl front squat (dropped one bell)

** completed 6 rounds.  1:00 rest between rounds

** C&P the hardest to get through

this program is over, but I am going to continue to use the complexes by Pat Flynn 3X a week.  I like them :)

Yoga: Sun Salutations

Yoga

Eoin  Finn Full Routine
39 minute practice
** first time doing this, I enjoyed it

Godzilla!

warm up:
24kg swings  10sw/:15 rest x5



week 4 day 2
Godzilla!

what to do:
1 round =
double kettlebell lunge x5
military press (r+l)  x5
alternate lunge and press l+r = 1 rep
video explanation


NOTES:
** used dbl 10kg for the first round only then used dbl 12kg
** 1 min rest between all rounds but the last (:40 so I could knock out one more round of 3 reps each side)
** rounds as follows:
4 rounds as rx'd
then switched to x3 for 3 rounds (keeping weight and dropping reps)
1 more round as rx'd
with one min left knocked out one more round of x3

** really enjoyed this complex! :)


no time for yoga running late today!

Racked and Loaded

warm up:
28kg  Swings  10sw/:15 rest x5


week 4 day 1
Racked and Loaded

What to do:

1 Round =

• 5 Double Kettlebell Military Press
• 30 second Overhead Hold
• 5 Double Kettlebell Front Squats
• 30 second Rack Hold

Perform as many rounds as possible in 20 minutes.

NOTES:

** started with the dbl 10kgs, dropped to the dbl 8kgs - ironically because of the overhead holds not the squats!
** the dbl 8kg were to light/not very challenging, but the dbl 10kgs were too heavy for the overhead hold!

** still a little sore from Fridays complex, but did the squats today

** completed rounds as follows:

1 round/1 min rest w/2-10kg

3 rounds/1 min rest w/2-8kg

2 rounds/1 min rest w/2-8kg

1 round/1 min rest w/2 -10kg

2 rounds/:30 rest w/2-8kg

finished up with 5 dbl military press and :30 overhead hold (gymboss beeped at :20 into the hold, but I finished up)

cash out:

for fun: 5 min. nonstop snatches with the 12kg

Yoga: Sun Salutations

Yoga

Eoin Finn Honey Routine
39 min. practice
** love this practice!!

It's Not A Thruster

warm up:
28kg Swings 10sw/:15 rest x5

week 3 day 3
It's Not a Thruster

What to do:
1 Round, alternating movements=
Double Kettlebell Front Squat x10 reps 
Overhead Press x10 reps

Perform as many rounds as possible in 20 min


NOTES:
** changed as follows
1 round, alternating movements=

Double Kettlebell Lunges (L+R) x5 reps 

Overhead Press x5 reps

** used 2-12kg for the first 3 rounds, dropped to 2-10kg for the last6 rounds - 

total 9 rounds

** took 1:00 rest between rounds, after 8th round rested :30 and knocked out the last round in the last minute :)

** once again: simple, NOT easy - a definite do again!

cash out:

Yoga: Sage Rountree Pigeon sequence 

Yoga

Baptiste Power Vinyasa Yoga with Kinndli
20 min practice
** it was okay...

The Pressing Get Up

warm up:
28kg Swings  10 sw/:15 rest x5


week 3 day 2
The Pressing Get Up

If there is any sort of back off workout throughout these 4 weeks, then this is it...

What to do:
Simply practice pressing at each stage of the TGU. Switch sides each set and rest as much as you need between sets
gymboss set for 15 minutes


NOTES:
** used 10kg - good for the first time doing this and I wanted to take no breaks
** next time will use the 12kg and take breaks
** 7r/7l no rest between sets, finished up the last tgu left side to even things out (was 1/2 way thru when the gymboss beeped)
** my new favorite way to do the TGU!! :)


cash out:
Yoga: Quick Fix

Yoga

Baptiste Power Vinyasa Yoga #3  :)
20 min practice 

Sequential Dismay

warm up:
24kg Swings 10sw/:15 rest x5
pry squats


week 3 day 1
Sequential Dismay

What to do:

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

Perform as many rounds as possible in 20 minutes.

NOTES:

** HOLY CR@P!!

** started this as rx'd w/dbl 12kg did 3 rounds nonstop.  squats not looking so good, worried about the soreness from last week and didn't want to go there again, so rested :30 subbed swings for the squats and knocked out 2 more rounds with :30 rest between. Really feeling it now, grabbed the dbl 10kg!!! (really had to get out of my ego!!) and did 2 more rounds with :30 rest between, 2 rounds nonstop, rest :45 and knocked out 1 last round.

** so total 10 rounds (3 as rx'd, 7 w/swings subbed for squats)

** I think next time I do this I would go with the dbl 10kg and try and go non stop for as long as I could still keeping the sub of the swings for squats

** no desire to do any yoga :p

Yoga

Eoin Finn
Short Sweet & Sattvic
45 min practice

Fresh Off The Yacht

warm up:
24kg Swings  10sw/:15 rest x5


week 2 day 3
Fresh Off The Yacht

1 round =

• 5 One Arm Swings
• 5 Cleans
• 5 Snatches
• 5 Jerks
• 5 Reverse Lunges (R+L)

Perform as many rounds as possible in 20 minutes.

Completed as follows:
16kg:
3 rounds nonstop 
1 minute rest
1 round (omitting the lunges)
:30 rest
14kg 1 round (omitting the lunges)



NOTES:
** tough but fun. would do again. 
** I counted 1 round = above workout L&R one time  (so above workout is really 1/2 a round with the other side being the other 1/2 to equal 1) 
** Omitted the lunges from the last 2 rounds because my legs are still sore from wednesday!!

Yoga

Sage Rountree:
Sun Salutations & Pigeon Sequence
22 minute practice

Quadomination

warm up:
24kg Swings   10sw/:15 rest  x5
Pry squats 
goblet squats 12kg  2 sets of 4


week 2 day 2
Quadomination (subbed for the Aristocrat)

1 round =
8 squats
1 minute rest

complete 8 rounds

NOTES:
** used 16kg and did goblet squats. I am not interested in going heavy with the squat and this weight was perfect for me. I was able to complete all 8 rounds with great form :) ... and get a little bicep pump from going with the goblet squat.
** all rounds worked out to :50 work/1:00 rest
** I actually enjoyed this 


cash out:
Yoga: Warrior Flow - possibly not the best choice as my legs were shaking!

Yoga

Baptise Power Vinyasa Yoga 3
20 minute practice
from yogadownload.com

The Muscle Toughener

warm up:
24kg Swings   10 sw/:15 rest  x5

week 2 day 1
The Muscle Toughener

What to do:
1 round=

• 5 Double Cleans
• :30 rack hold
• 5 Double Cleans
•  :30 rack hold

Perform as many rounds as possible in 20 minutes


NOTES:
** used 2-14kg bells for the first 6 rounds, dropped to 2 -12kg bells for the next 3 rounds, then went back  up to the 2-14kg to finish the last 2 rounds 
** after the first 2 rounds, took a :30 break after each round 
** total 11 rounds - gymboss beeped after the first 5 dbl cleans of the last round, so I finished that up
** TOUGH!! deceptively simple, ... NOT easy



cash out:   Yoga: Standing Hip Openers

The Hellion

warm up:
24kg Swings  10 sw/:15 rest x5

The Hellion
2x Two Hand Swing
2x One Arm Swing (R+L)
2x Thruster (R+L)
that's round one. In round two, perform four reps of each movement.  Continue to add two reps each round, laddering your way up to ten reps of each exercise. Sip some water and then go down the ladder the same way. Run up and down the ladder as many times as possible in 20 min.

NOTES:
** started with the 12kg and did complex as rx'd up the ladder to 10. with out stopping, I went down the ladder but subbed snatches for the thrusters because I. Hate. Squats!  took a sip of water grabbed the 14kg (total rest :15) and went up the ladder again subbing snatches for the thrusters.  got all the way through to 10 snatches r+l when the buzzer rang.
** fun complex, better with the snatches ;)


cash out:
Yoga: Quick Fix

Yoga

Eoin Finn - Yoga Quickie
28 minute practice

On The Minute Complex

warm up: 
TGU   16kg   3r/3l


Week 1 day 2: 
Double Clean & Press and Renegade Rows on the Minute

Set the clock for 15 min and every minute on the minute perform sets of 5 reps on either the dbl clean and press or the renegade rows.  Alternate between the two exercises each set.  Skip a round if you need to.

Double C&P 2- 12kg
Renegade Rows  2 -16kg

NOTES:
** skipped a round after 8 rounds
** subbed renegade rows for pullups ( 5 would take me over a minute! and I like RR better)
** worked out to :40 work/:20 rest for the c&p; :30 work/:30 rest for the r. rows
** hard as heck!! before I started I planned on going 20 min but after the 8th round when I needed a rest I knew that wasn't happening :)
** Great workout!!


cash out:
Yoga: Quick Fix

The Great Destroyer

Pat Flynn 4 Week Program
Week 1, Day 1

The Great Destroyer
2 - 8kg
5 rounds  :30 rest between rounds

10 x Double KB Swing
10 x Double KB Snatch
10 x Double KB Front Squat
10 x Double KB Clean and Press
10 x Push Up

NOTES:
** took 18.5 minutes total
** found program HERE  (Thanks Gayle! :) )
** should have done 3 rounds with the 12kg....but worried about the squats - which i hate to do with heavy weight....

600 32kg Swings!!

24kg  Swings  10 sw/:15 rest x5 (50)

Test day 

32kg

5 sw @ the top of :20 x20 (100)

rest 2 min

5 sw @ the top of :20 x20 (100)

rest 2 min

5 sw @ the top of :20 x20 (100)

rest 2 min

5 sw @ the top of :20 x20 (100)

rest 3 min

5 sw @ the top of :20 x20 (100)

rest 3 min

5 sw @ the top of :20 x20 (100)

total 600 swings w/ the 32kg!!! Whoot Whoot!!

** this was a goal of mine with the 32kg!!! :) :)

not bad for a 120 pound, 47 year old gal :)... 48 in April!! :)

Yoga: Standing Hip Openers & Sun Salutations

NOTES:
** didn’t plan today as a test day, but I had the time and I felt good, so I figured I would see how long I could go. 

Sinister

It’s So Easy...

with changes for a warm up... 1 time through

16kg 

Snatch - 3 reps

One Arm Long Cycle Clean and Jerk - 3 reps

Reverse Lunges - 3 reps

did all exercises on right, then left then did:

Renegade Row - 3 reps each side

Sinister   24kg

5 rounds 

1 min rest

7 rounds

12 rounds, 31 min, 600 swings

NOTES:

** miss calculated, thought I only needed 10 rounds for 600 swings, realized on round 7 I needed 12 :)

Complexes

warm up:

16kg

:30 swings/:30 planks for 5:00 nonstop

Fitter, Happier, More Productive

2 Hand Swing - 2, 4, 6, 8, 10

One Arm Swing - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R

Racked Front Squat to Press - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R

Snatch - 2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R

It’s So Easy...

Snatch - 10 reps

One Arm Long Cycle Clean and Jerk - 10 reps

Reverse Lunges - 10 reps

Single Arm Kettlebell Row - 10 reps

never putting the bell down, starting with the right side, when all exercises are complete move to the left

NOTES:

both complexes from Pat Flynn

both done with the 12kg -  both one time through

fitter happier... 15 min.

its so easy: 6 min.

FUN!! and tough!

Swings, H Snatch Holds

Swings   16kg

40 swings a minute  

work sets as follows:

20r/20l  (1 min work/:30 rest) x5

7.5 minutes, 200 swings

H Snatch holds  16kg    

6r/6l x5  (2 min work/1:00 rest)

rest an extra minute then...

6r/6l x5  (2 min work/1:00 rest)

** paced at 6rpm each arm

**  31 min, 120 snatches

Heavy Swings

24kg Swings   10 sw/:15 rest x5  (50)

32kg Swings  

3 rounds

5 sw at the top of :20 x20 (100)

rest 2:00

1 round 

5 sw at the top of :20  x10  (50)

total 350 swings

Swings

Sinister  

24kg

8 rounds  400 swings

3:00 rest

2 more rounds  100 swings

500 total swings today

Complex take 2

warm up:

16kg

:30 swings/:30 planks for 5:00 nonstop

Gimme A Bullet Complex:

Total time = 20 minutes

Around the Body Pass - 1 minute L, 1 minute R

Halos - 1 minute L, 1 minute R

One Arm Swing - 1 minute L, 1 minute R

High Pull - 1 minute L, 1 minute R

Snatch - 1 minute L, 1 minute R

OA Long Cycle - 1 minute L, 1 minute R

Windmill - 1 minute L, 1 minute R

Reverse Lunge - 1 minute L, 1 minute R

TGU - 1 minute L, 1 minute R

Snatch - 1 minute L, 1 minute R

NOTES:
** used 14kg.  WOW great complex! tough mentally

H Snatch Holds

Swings  16kg

40  2 hd sw x2

20 x2  x2

10  x4 x1

rested :30 between every 40 swings (1 min work/:30 rest)

200 swings,  7.5 min

H Snatch Holds   16kg

:30 r/:30 l w/1:00 rest x10 

paced at 3r/3l

60 h snatch

H Snatch Holds   16kg

1:00r/ 1:00l w/1:00 rest x5

kept pace at 6rpm

60 h snatch

NOTES:
** wanted to ease into things today. worked on snatch form and pacing.