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.