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