David Swenson Primary Series

1 hour 30 min practice
:)

Ashtanga Yoga second series

30 min practice

Intermediate series w/Kino -
you tube video here


then headstand 3:00

Swings

20kg    10 sw/:15 rest

At the top of 1:00
36kg    10sw/:45 rest x20    (200 swings)

Farmers walk 2-24kg  :45
hip openers
headstand 2:30

Half Primary Series John Scott

1 hour 15-20 min practice
- stupid cough!! crappy practice but good headstand

Primary Series John Scott

1 hour 40 min practice

Dave Farmar

1 hour 5 min practice
8.7.13 podcast

*headstand 3:00

had to do something short today - Max has an early soccer game :)
good practice, missed my forward bends though- not one during the practice!!

Swings

at the top of :30
20kg  10 swings/:15 rest

36kg    5 swings/:22 rest x40  (200 swings)

rest 1:00
then....

at the top of 1:00
36kg    10sw/:45 rest x10  (100 swings)
* extra :30 rest after rounds 6, 8, and 9

total 310 swings -  10 w/20kg,  300 w/36kg


Hip Openers, Pigeon, Mermaid
Headstand 3:00

Half Primary Series John Scott

1 hour 20 min practice

Kino Primary Series

1 hour 15 min practice

Swings

At the top of :30

20kg   10sw/:15 rest  X1 (10 swings)

36kg     5sw/:22 rest x40  (200 swings)


rest 1:00

then at the top of 1:00

36kg  10sw/:45 rest x5  (50 swings)

total swings  260
10 w/20kg; 250 w/36kg

Farmers Walk 2-24kg  :45
hip openers, pigeon, mermaid
headstand 3:00

Kino Primary Series

1 hour 15 min practice
* good practice, but as always, feels rushed...

Half Primary Series John Scott

1 hour 15 min practice

Primary Series John Scott

1 hour 30 min practice

Swings

At the top of :30

20kg  10sw/:15 rest x1   (10 swings)

36kg    5sw/:22 rest x40   (200 swings)

rest 1:00

At the top of 1:00
36kg    10sw (:15 work/:45 rest) x4  (40 swings)

total 250 swings
10 w/20kg; 230 w/36kg

*** Man, did I miss the swings!!! :)!

Farmers Walk  2- 24kg  :30

hip openers, pigeon (felt so good!), mermaid
headstand - kicked right up - 2:30

Led Ashtanga Yoga

YDL
1 hour practice

pretty good considering it was only one hour :)

Snatch

Set the gymboss for 15 min

12kg   2:00 on/ 1:00 off  x5

hip openers, pigeon, mermaid
headstand 2:30-3:00 (lost count)

* crappy workout today - roofers here and very distracting....

Primary Series John Scott

1 hour 40 min practice
Wowza!!!

can't wait till the summer when I can do this practice all the time!! for my yoga practice!

Primary Series John Scott

1 Hour 40 min practice
*heart*

Primary Series John Scott

1 hour 40 min practice
** GREAT practice!!... though i had to kick up into headstand 3 times  :)

Snatch

gymboss set for 20 min

alternated
16kg & 18kg    1r/1l; 2r/2l; 3r/3l  (1:00 work/1:00 rest)

total 10 sets
120 snatches - 60 w/18kg; 60 w/16kg

Farmers Walk 28kg  :30r/:30l

hip openers, pigeon, mermaid
Headstand 3:00

Half Primary Series John Scott

1 hour 20 min practice

Half Primary Series- John Scott

1 hour 20 min

** love this practice!

Snatch

set gymboss for 20 min

alternated 16kg and 18kg - 1r/1l; 2r/2l; 3r/3l

total 9 rounds
16kg 5 rounds - 60 snatches
18kg 4 rounds - 48 snatches

Farmers walk 28kg  :30r/:30l
hip openers, pigeon, mermaid
headstand 3:00

David Swenson Primary Series

1 hour 30 min practice

late school day for Max, so I woke up early and did this practice.  I feel like this is more of a beginner practice than Kino or John Scott.  Always good to take a step back for practice, so this was great today.  Especially since I didn't get to practice this weekend - in-laws were here.

Snatch

set gym boss for 15 min.

Snatch:
16kg   1r/1l; 2r/2l; 3r/3l x2
18kg   1r/1l; 2r/2l; 3r/3l


x3
total  108 snatches;  72 w/16kg; 36 w/18kg
* went over by 2 minutes, but wanted to finish out the round

farmers walk 28kg  :30r/:30l
hip openers, pigeon, mermaid
headstand 3:00


* right hand blood blister - not happy,  not sure if I will go back to swings or not next week.  seriously considering it since my hands are not messed up when i swing...

Kino Primary Series

1 hour 15 min practice.
* slept late today, so practiced at 4:15ish

Half Primary Series John Scott

1 hour 20 min practice

* very distracted today, not a good practice :(

Snatch

set gymboss for 15 min


Snatches -
alternated as follows:
16kg   1r/1l; 2r/2l; 3r/3l  x2
18kg   1r/1l; 2r/2l; 3r/3l

16kg   1r/1l; 2r/2l; 3r/3l x2
18kg   1r/1l; 2r/2l; 3r/3l

16kg   1r/1l; 2r/2l; 3r/3l

7 sets
84 total snatches:  24 w/18kg; 60 w/16kg


Farmers walk  28kg :30r/:30l

hip openers, pigeon, mermaid
headstand 3:00

Kino Primary Series

1 hour 15 min practice

Primary Series John Scott

1 hour 30 min practice
*heart*

Snatch

set gymboss for 15 min

Snatch:
16kg
1r/1l; 2r/2l; 3r/3l
rest until ready to go again
approx. 1:00 work/1:00 rest

completed 7 sets

hip openers, pigeon, mermaid
headstand 3:00

Kino Primary Series

1 hour 15 min practice

Half Primary Series John Scott

1 hour 20 min practice
 :)

Kino Ashtanga Yoga

Primary Series
1 hour 15 min practice

still annoying with her faster breath count, but i like being able to complete a full practice in the morning.

Snatch

set the timer for 15 min

16kg    1r/1l; 2r/2l; 3r/3l  x6
rested 1:00 or more between rounds

Farmers walk 28kg :30r/:30l

hip openers, pigeon, mermaid
headstand (on rug in middle of room- a given from now on unless otherwise noted) 3:00


** wanted something different today, not sure if I will continue with snatches or go back to swings

Kino Ashtanga Yoga

1 hour 15 min practice
*headstand with dvd in middle of room on rug
- will not be denoting headstand anymore unless something spectacular happens with it :)!

John Scott Primary Series

Ashtanga Yoga John Scott - denoting the primary series as opposed to the half primary series i am going to try to do once a week :)
1 hour 30 min practice
*headstand with dvd on rug- In middle of room!! Whoo hoo!! :)

Swings

* change in schedule due to Max's soccer game schedule...


At the top of :30
all swings 2 hd
no idea of the rest for the 6-9 swings

20kg    10sw/:15 rest
36kg     5sw/:22 rest
36kg     6sw
36kg     7sw
36kg     8sw
36kg     9sw
36kg    10sw/:15 rest

36kg     5sw/:22 rest
36kg     6sw
36kg     7sw
36kg     8sw
36kg     9sw
36kg    10sw/:15 rest

Repeat for a total of 3X
extra 1:00 rest after the 2nd round; and after the last set of 7swings

300 swings:  30 w/20kg,   270 w/36kg

Farmers walk  28kg  :30r/:30l

Hip openers, pigeon, mermaid
*headstand IN MIDDLE OF ROOM!!  2:30

Kino Ashtanga Yoga

1 hour 15 min practice
*headstand with dvd

Half Primary Series John Scott

1 hour 20 min practice
fun for the morning, but missing the fun stuff after the seated asanas
*headstand with dvd - no wall at all - thinking of moving into the middle of the room.

Kino Ashtanga Yoga

great practice! :)

*headstand with dvd

Swings

all swings started at the top of :30
* not sure of rest times from 6-9 swings

20kg   10sw/:15 rest
36kg     5sw/:22 rest
36kg     6sw
36kg     7sw
36kg     8sw
36kg     9sw
36kg    10sw/:15 rest

36kg     5sw/:22 rest
36kg     6sw
36kg     7sw
36kg     8sw
36kg     9sw
36kg    10sw/:15 rest

repeat a total of 3X
18 min total *rest 1:00 after first round, 2:00 after second
Total 255 swings:  30 swings w/20kg;  225 swings w/36kg

Farmers walk 28kg  :30r/:30l

hip openers, pigeon, mermaid
*headstand 6:00

Kino Ashtanga Yoga

Kino!?! Yes, I actually enjoyed this practice today... Wanted to do a full practice, but only had about 1 hour 15 min and that's what this practice is.  I still feel she rushes through it, but it was perfect for this morning.  I may end up doing it again during the week since I can fit it in before school :)!
*headstand with dvd - no wall! (previously i was about 6 inches from the wall - not touching once I was up, but sometimes used it to help myself balance on the way up. this week I am a good foot from the wall and not using it on the way up or down - just there for my own piece of mind) working up the courage to do the headstand in the middle of the room! ;)

1 hour 15 min practice

Ashtanga Yoga John Scott

1 hour 40 min practice (think I have been writing 30 min, but I timed it today and its 40)
*headstand with dvd - NO WALL! :)!

As always, an amazing wonderful practice *heart*

Wish i had the time to do this every morning....considering doing the shortened version i did yesterday during the week... we'll see... sigh...
at least summer is coming, and I can do it every morning then!! :)

Ashtanga Yoga John Scott *

* Half Primary series
1 hour 20 min practice
sun salutations a and b
all standing and seated asanas
navasana
then skips to shoulder stand and asanas thru to end of practice

headstand with dvd away from wall

good practice but missed the fun poses! :)
would do again when pressed for time

Swings

At the top of :30

Rounds 1& 2
20kg  10sw/:15 rest x2  (20)
36kg    5 sw/:22 rest x10 (50)

40 swings w/20kg
100 swings with 36kg


Rounds 3 & 4
20kg  10sw/:15 rest x1  (10)
36kg  10sw/:15 rest alternating with 5sw/:22 rest x10 (75)
* no extra rests round 3, extra rests here and there round 4
* extra 1:00 rest between rounds 3 and 4

20 swings with 20kg
150 swings with 36kg

total 310 swings:
60 swings with 20kg; 250 swings with 36kg

Farmers Walk  28kg  :30r/:30l
Hip Openers, Pigeon, Mermaid
*headstand 6:00 or 6:30... lost track

David Swenson Primary Series

Ashtanga yoga
1 hour 25 min practice
headstand with video
...contemplating getting the dvd, rewinding is a pain...

** Great practice!!

I love his instruction and his laid back practice... I surprisingly even incorporated some of Kino's instructions for the asana's and I think thats why I had such a good practice...
maybe Kino's dvd is not as bad as I think... ;)

Kino Ashtanga Yoga

1  hour 15 min practice
- only did up to navasana - late practice ran out of time!

* still didn't enjoy - she goes SO fast, but wanted to add to my practice since i will be taking a class with her in june.

Swings

At the top of :30

first round:
20kg    10sw/:15 rest x2 (20)
36kg      6sw/:20 rest x10  (60)

second round
20kg    10sw/:15 rest (10)
36kg      6sw/:20 rest x10  (60)

third round
20kg    10sw/:15 rest (10)
36kg      6sw/:20 rest x10  (60)

fourth round
20kg    10sw/:15 rest x2 (20)
36kg      6sw/:20 rest x10  (60)

total 300 swings - 60sw w/20kg;  240sw w/36kg

Farmers walk  28kg  :30r/:30l

hip openers, pigeon and mermaid

*headstand 6:00

Dharma Flow

65 min practice
- crappy practice today - didn't even get to practice till 5:15pm!
*headstand 5:30

Swings

At the top of :30

20kg  10sw/:15 rest
36kg    5sw/:22 rest x10
= 1 round

Repeat 4X
add 50 swings (1:15 work) w/20kg

300 swings
100 w/20kg; 200 w/36kg


Farmers Walk  28kg  :30r/:30l

Hip Openers

*headstand 6:30

Pause and Reflect

1 hour 20 min practice
* headstand 6:00

Fun! :)

Ashtanga Yoga John Scott

1 hour 30 min practice
*headstand w/ dvd

great practice!!!! as always :)!

Swings

at 4pm today

At the top of :30
20kg  10sw/:15 rest
36kg    5sw/:22 rest x10
= 1 round

repeat 4X - add an extra 10 swing w/20kg to equal things out...
23 minutes
250 total swings - 50 w/20kg; 200 w/36kg

Farmers Walk 2-24kg  1:00

Hip Openers, half pigeon, mermaid
*headstand 7:00


*fun, but not sure if I will repeat this. kinda just playing around since it was late in the day and I had extra time....will probably go back to 20kg then 36kg x3 ...

Led Ashtanga Yoga

YDL
65 min practice
*headstand 4:00 ish... music had an issue (pretty much sums up my day and practice) :(

Dharma Yoga

65 min practice
* headstand 5:00

Ashtanga Yoga John Scott

1 hour 30 min practice
*headstand w/dvd

Ashtanga Yoga John Scott

1 hour 30 min practice
*headstand 6:00

Ashtanga Yoga John Scott

1 hour 30 min practice
* headstand with dvd

Swings

At the top of :30
All  swings 2hd

20kg  10sw/:15 rest
36kg    5sw/:22 rest x3
= 1 round

repeat 12X
300 swings
120 w/20kg; 180 w/36kg

Farmers walk  2-24kg 1:00
Hip Openers, half pigeon, mermaid
* headstand 5:30

Ashtanga Yoga John Scott

1 hour 30 min practice
*headstand with dvd

**heart**

Dharma Flow

YDL
65 min practice
*headstand 4:30

got figure 8 asana on left, still working on right

Swings

All swings at the top of :30
All 2hd swings
20kg   10sw/:15 rest
36kg     5sw/:22 rest x3
= 1 round

Repeat 12X
extra 1:00 rest after the 6th round and the 11th round

300 swings (my magic number)
120 w/20kg
180 w/36kg

Farmers walk 2-24kg :45
Hip Openers and Pigeon

*headstand 6:00
w/ additional :30 in IG pose of the day from #don't resist the twist challenge:
hanumanasana in parvasirsasana   - used the wall for balance - fun pose! :)
total 6:30

Happy Birthday to me :)

For my 50th birthday I did my favorite yoga practice....

Ashtanga Yoga John Scott
*headstand with dvd

Ashtanga Yoga John Scott

*headstand with dvd

Ashtanga Yoga John Scott

*headstand w/dvd

Swings

Swings
* all swings throughout the workout w/20kg --> 5r/5l

At the top of :30

20kg   10sw/:15 rest
36kg     5sw/:22 rest
36kg     5sw/:22 rest
= 1 round

Repeat 5X

All rounds at the top of :30
alternating the 20kg and the 24kg

20kg   10sw/:15 rest
36kg     5sw/:22 rest
36kg     5sw/:22 rest

24kg   10sw/:15 rest
36kg     5sw/:22 rest
36kg     5sw/:22 rest

20kg   10sw/:15 rest
36kg     5sw/:22 rest
36kg     5sw/:22 rest

24kg   10sw/:15 rest
36kg     5sw/:22 rest
36kg     5sw/:22 rest

20kg   10sw/:15 rest
36kg     5sw/:22 rest
36kg     5sw/:22 rest

5 rounds

At the top of :30

24kg   10sw/:15 rest
36kg     5sw/:22 rest
36kg     5sw/:22 rest
= 1 round

Repeat 5X

total 15 rounds
300 swings:   80 w/20kg;  70 w/24kg;  150 w/36kg

Farmers walk 2- 24kg  1:00

Hip Openers

* headstand 6:00

Led Ashtanga Yoga

65 min practice
*headstand 5:00

Dharma Flow

YDL
65 min flow

*headstand 5:30

Swings

had to workout at 4pm


Swings
At the top of :30
20kg   10sw/:15rest  (5r/5l)
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round

repeat 5X

All rounds -
At the top of :30

20kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round


24kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round


20kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round


24kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round


20kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round

5 rounds (alternated the 20kg and 24kg)

At the top of :30
24kg   10sw/:15rest
36kg     5sw/:22rest
36kg     5sw/:22rest
= 1 round

Repeat 5X

total 15 rounds
300 swings
80 w/20kg;  70 w/24kg; 150 w/36kg

Farmers walk 2-24kg  1:00

Hip Openers

*Headstand 10:00

Yoga article

Yoga- origins



... I couldn't agree more. I think this is why I gravitated to Ashtanga - the moving meditation and breath - trying to learn to clear my mind...starting my yoga journey...

Ashtanga Yoga John Scott

:)

*headstand 4:30

Ashtanga Yoga John Scott

as always a great practice.   Always so much to learn and further to go :)

*headstand with dvd... started to go longer, but couldn't quiet my mind and started playing with taking my head off the floor and then of course ;) fell out of headstand...

Swings

Swings

At the top of :30

20kg  10sw/:15 rest (1st rd. 2hd; rest of rd's 5r/5l)

36kg    5sw/:22 rest

36kg    5sw/:22 rest

= 1 round

Repeat 10X

At the top of :30

24kg   10sw/:15 rest

36kg    5sw/:22 rest

36kg    5sw/:22 rest

= 1 round

Repeat 5X

* extra :30 rest after last 2 rounds

Total 15 rounds

300 swings - 100 w/ 20kg;  50  w/24kg; 150 w/ 36kg

Farmers Walk 2-24kg  1:00

Sage rountree Hip Openers and Pigeon pose - Hips were really tight this morning

*headstand 6:00

Ashtanga Yoga John Scott

as always, an awesome practice!

practiced @ 4pm

Dharma Flow

65 min practice
*headstand 4:30 - running REALLY late!

Swings

week 5

Swings
At the top of :30
20kg 10sw/:15 rest (5r/5l)
36kg   5sw/:22 rest
36kg   5sw/:22 rest
= 1 round

repeat 10X

At the top of :30
24kg 10sw/:15 rest
36kg   5sw/:22 rest
36kg   5sw/:22 rest
= 1 round

repeat 5X

Total 15 rounds
300 swings:
100 w/20kg
50   w/24kg
150 w/36kg

Farmers walk 2-24kg  1:00

Hip Openers

*headstand 6:00

... dropped the TGU- not feeling it...

Primary Series with Kino

1  hour 15 min practice
*headstand with dvd

okay, tried it again. still not loving it, but it is short enough to do before work.... out of the four practices I have this is my least favorite.   plus i don't know why she keeps saying for the beginner version of a pose go to the end of the dvd... david swenson just tells or shows what the versions are.  if I was a beginner i would be ticked...

Ashtanga Yoga John Scott

another fun practice

*headstand with dvd

- every time on the mat is a different practice - not better or worse... just different

Ashtanga Yoga John Scott

love this practice!

*headstand with dvd

TGU & Swings

TGU 16kg  1r/1l - wasn't feeling the TGU love today...


Swings
At the top of :30
20kg   10sw/:15 rest (5r/5l)
36kg     5sw/:22 rest X2
= 1 round

repeated 15X  -23.5 min
* extra 1:00 rest after 12th round

300 swings total
150 w/36kg; 150 w/20kg

Farmers Walk 2-24kg  1:00

Sage Rountree Hip Openers

*headstand 4:30

Ashtanga Yoga John Scott

1 hour 40 min practice
* headstand 6:30

Great practice!! (surprising since it was so late in the day! (3:30pm))

Dharma Flow

YDL
60 min practice
*headstand 5:30

Slow, mindful practice.  really liked it

TGU & Swings

Week 4

TGU  18kg  3r/3l

Swings
At the top of :30
Alternating:
20kg  ** 10sw/:15 rest
36kg         5sw/:22 rest
= 1 round

Repeat 20X - 20 min total
300 swings:  100 w/36kg; 200 w/20kg

** Started off alternating the 20kg 10 sw as follows
2hd
5r/5l
after 4 rounds just did 5r/5l every time I swung the 20kg

Farmers Walk 2-24kg  1:00

Sage Rountree Hip Openers

* headstand 10:00

David Swenson Primary Series

1 hour 30 min practice
- headstand with video

Ashtanga Yoga John Scott

1 hour 40 min practice
*headstand 4:30

Great practice!
Wish I had time to do this on the weekday mornings!

Ashtanga Yoga John Scott

1 hour 40 min practice
* headstand 6:00

Ashtanga Yoga John Scott

1 hour 40 min practice
- new dvd arrived today - previously i was using you tube
*headstand 6:00


** did this at 3pm - love the practice, but not the practice time.  I am definitely a morning practice gal!

TGU & Swings

TGU 18kg  3r/3l

Swings
At the top of :30
Alternating
20kg **   10sw/:15 rest
36kg          5sw/:22 rest
= 1 round

Repeat 20X - total 20 minutes
300 swings: 100 w/36kg; 200 w/20kg


** each round changed up the 10 swings with the 20kg as follows:
2 hd
5  2hd/5r
5  2hd/5l
5r/5l
10r
10l
last 2 rounds 5r/5l

Farmers walk  2-24kg   1:00

Sage Rountree Hip Openers

*headstand  10:00

Yoga Body Buzz

YDL
45 min practice

It was okay.... not very challenging ....  easy flow


*headstand 10:00

Ashtanga Yoga John Scott

1 hour 40min practice

*headstand 6:00


Wow! I love this practice - nothing stretches me out like this does :)!!


** did this at 2:45pm :)

TGU & Swings

Week 3

TGU   18kg  3r/3l

Swings
at the top of :30
Alternating:
20kg    ** 10sw/:15 rest
36kg      5sw/:22 rest
= 1 round

repeat 20X  - total 20 minutes
300 swings
200  w/20kg; 100 w/36kg

** each round change up the 10 swings with the 20kg as follows
2 hd
5 2hd; 5r
5 2hd; 5l
5r/5l
10r
10l
* last 2 round 5r/5l

Farmers walk 2-24kg  1:00

Sage Rountree hip openers

*headstand  10:00


***** Changed today and Tuesday since I am going to DC tomorrow and not sure if I will have time for practice - since i only do kb's 2x a week, better to miss the yoga practice for a day (though I am hoping to practice after I get home.....)

Kino Ashtanga Yoga

dvd
very disappointed with this.  very fast breath counts - what's the rush!?

* only did the sun salutations a and b and standing asanas
* headstand 5:30

Ashtanga Yoga - John Scott

1 hour 40 min practice

really enjoyed!!
has standing vinyasa's during the  sitting poses

did headstand with dvd

TGU & Swings

Snow Day - extra time! :)

TGU  16kg  4r/4l

Swings
at the top of :30
Alternating
20kg**   10sw/:15 rest
36kg         5sw/:22 rest
= 1 round

Repeat 20X   - 20:45 total time
*extra :30 rest before final 5 swings with the 36kg

300 total swings - 200 w/20kg; 100 w/36kg

20kg Swings Alternated as follows:
2 hd
5 2hd; 5r
5 2hd; 5l
5r/5l
10r
10l
- last 2 rounds 5r/5l

Farmers walk  2-24kg  1:00

Sage Rountree hip openers

* headstand 10:00  - so in the groove today!
won't be able to do this on a regular basis, but it felt so good! :)

David Swenson Primary Series

Snow Day!! :)

1 hour 30 min practice

*headstand 7:30 - totally in the groove!


**great practice.  every practice i get better at utilizing my locks!

Becoming Unbound

60 min practice
- one of my favorites :)

*headstand 7:00

TGU & Swings

TGU  16kg  4r/4l

Swings
at the top of :30
Alternating:
20kg**  10sw/:15 rest
36kg    5sw/:22 rest
= 1 round

repeat 16X - 16 minutes total
240 swings
160  20kg;    80  36kg

** 20kg swings as follows - changing each round
2 hd swings
5  2hd sw; 5r
5  2hd sw; 5l
5r/5l
10r
10l
* last 4 rounds just did 5r/5l each round

Farmers Walk  2-24kg   1:00

Sage Rountree hip openers

* headstand 6:30

David Swenson Primary Series

1 hour 30 min practice

*headstand 6:00

**snow day, had extra time :)

David Swenson Primary Series

1 hour 30 min practice

*headstand 7:00


used video tape - worked great! :)

David Swenson Primary Series

1 hour 30 min practice

*great practice! - you tube video stopped right after the 5 boat poses, had to turn off nook, wait start video over and find my place (lost some momentum :( )  but... got up into headstand without using the wall!

* headstand 7:00

TGU/ Swings

TGU 16kg  4r/4l

Swing
At the top of :30
Alternating:
20kg**  10sw/:15 rest
36kg      5 sw/:22 rest
= 1 round

Repeat for a total of 16 rounds - 16 minutes
240 swings
160 20kg; 80 36kg

** Alternated the 10sw w/the 20kg each round as follows:
10 2hd
5 2hd; 5r
5 2hd; 5l
5r/5l
10r
10l

Farmers walk 2-24kg  1:00

Sage Rountree hip openers

*headstand 7:00

David Swenson Primary Series

1 hour 30 min practice

Headstand 6:00

* great practice today!

Balancing Vinyasa Flow

YDL
60 min practice

headstand 7:00

*missed my ashtanga practice, but the balancing was fun :)

Swings

Week 1

At the top of :30
Alternating
20kg**  10sw/:15 rest
36kg    5sw/:22 rest
= 1 round

repeat for a total of 16 rounds (16 min.)
240 total swings
160  20kg
80    36kg


**swung the 20kg 10 swings as follows changing each round
10 2hd sw (first round)
5  2hd sw/5r  (second round)
5  2hd sw/5l  (third round)  etc...
5r/5l
10r
10l

Farmers walk  2-24kg 1:00

Sage Routree Hip Openers

* headstand 7:00!

-----------------------------------
possibly adding TGU going forward to assist with my yoga strength....

Led Ashtanga Vinyasa Yoga

65 min. practice

* headstand 6:00

David Swenson Primary Series

1 hour 30 min practice

* 5:00 headstand

Led Ashtanga Vinyasa Flow

YDL
*bought the practice
65 min practice

*headstand 6:30

Swings

Swings
At the top of :30

Alternating as follows:
20kg  10sw/:15 rest
32kg  10sw/:15 rest
36kg  10sw/:15 rest
= 1 round

repeat 10X
300 swings
100   20kg
100   32kg
100   36kg


Farmers Walk  2-24kg   1:00

Sage Rountree hip openers
*headstand 6:00


** thinking of dropping the 32kg and just doing the 20kg and 36 for a few weeks...

Led Ashtanga Vinyasa Flow

YDL
65 min. practice

*headstand 5:30

Led Ashtanga Vinyasa Flow

YDL

65 min practice

*headstand 5:30

Swings

** snow day! started at 8:50am

Swings
At the top of :30

20kg  10sw/:15 rest
32kg  10sw/:15 rest
36kg  10sw/:15 rest
= 1 round

repeat 10X
* rested extra :30 after rounds 7, 8 &9
* took a total of 17 min.

300 swings
100  20kg
100  32kg
100  36kg

Farmers walk 2-24kg  :45

Sage Rountree Hip Openers

*headstand 5:30

** not a good kb practice today - tend to do better with the early morning practices.

David Swenson Primary Series

1 hour 30 min practice
* on you tube - words and video didn't match well, so used as a podcast and didn't look at the video.

did headstand with video (no extra- about 3 min.)

Wow! what a great practice. feelin' groovy :)

Led Ashtanga Vinyasa Flow

YDL
65 min. practice

* headstand 5:30

Led Ashtanga Vinyasa Yoga

YDL
65 min practice

*headstand 5:45

always feel so good after this practice!

Swings

Swings
at the top of :30

Alternating
20kg   10sw/:15 rest
32kg   10sw/:15 rest
36kg   10sw/:15 rest
= 1 round

repeat 10X
* rested 1:00 extra after 8th round only

300 swings
100  20kg
100  32kg
100  36kg

Farmers walk 2-24kg  :45

Sage Rountree Hip Openers
* headstand 5:00+

Led Ashtanga Vinyasa Flow

YDL
65 min practice

*headstand 5:00

Led Ashtanga Vinyasa Flow

YDL
65 min practice

* headstand 5:00

Swings

Swings
At the top of :30

Alternating
20kg  10sw/:15 rest
32kg  10sw/:15 rest
36kg  10sw/:15rest
= 1 round

repeat 10X
* rest extra :30 after round 6 and 8

300 swings
100 20kg
100 32kg
100 36kg

Farmers walk 2-24kg  :45

Sage Rountree Hip Openers
* headstand 5:00

Led Ashtanga Vinyasa Flow

YDL
65 min practice

* headstand 5:00

Wake Up and Give Thanks

YDL
35 min practice

*headstand 5:00

** running really late this morning- woke late, tons of errands... no time for a full yoga practice :(

Led Ashtanga Vinyasa Flow

YDL
65 min practice

*headstand 5:00

Swings

Week 3

Swings
at the top of :30

20kg   10sw/:15 rest
32kg   10sw/:15 rest
20kg   10sw/:15 rest
36kg   10sw/:22 rest
= 1 round

repeat 8X
280 swings
160  20kg
80    32kg
40    36kg


3 rounds of:
at the top of :30
20kg  10sw/:15 rest
36kg    5sw/:22 rest
rest an extra :30 then repeat
* just seeing if I want to start this next week for the next 3-ish weeks... still not sure

Farmers walk 2-24kg  :45

Sage Rountree Hip Openers

*headstand 5:00

Led Ashtanga Vinyasa Flow

YDL
65 min practice

*headstand 5:00

Led Ashtanga Vinyasa Flow

YDL
65 min practice

*headstand 5:00


such a complete practice - don't need or want to do any other...

Swings

 Week 3

Swings
at the top of :30

20kg  10sw/:15 rest
32kg  10sw/:15 rest
20kg  10sw/:15 rest
36kg    5sw/:22 rest
= 1 round

Repeat 8X

Farmers Walk  2-24kg  :45

Sage Rountree Hip Openers
*headstand 4:30

Led Ashtanga Vinyasa Flow

YDL
65 min practice


*headstand  5:00

Led Ashtanga Vinyasa Flow

YDL
65 min practice

*headstand 5:00
shooting for 4:30-5:00 this month

Led Ashtanga Vinyasa Flow

YDL
65 min. practice

*headstand 4:30

- was contemplating this or pause and reflect. glad I went with this :)

Swings

Swings
at the top of :30

20kg   10sw/:15 rest
32kg   10sw/:15 rest
20kg   10sw/:15 rest
36kg     5sw/:22 rest
= 1 round

repeat 8x
no additional rest taken
* for some reason this is easier at 6:20am then when we have a snow day and I workout later...like 8am

280 swings
160  20kg
80    32kg
40    36kg


farmers walk  2-24kg  :45
Sage Rountree hip openers
*headstand 4:30

Led Ashtanga Vinyasa Flow

YDL
65 min. practice
 *heart*

* headstand 4:30

Solar Flow 2

YDL
45 min practice

* headstand 4:30

Swings

Week 2

Swings
at the top of :30

20kg  10sw/:15rest
32kg  10sw/:15 rest
20kg  10sw/:15 rest
36kg    5sw/:22 rest
= 1 round

repeat 8X
* extra :30 rest after rounds 6&7

280 swings
160 20kg
80   32kg
40   36kg

Farmers walk  2-24kg  :45

Sage Rountree: hip openers then pigeon sequence
* hips needed it
Headstand 4:30

** Snow day had extra time

Led Ashtanga Vinyasa Flow

YDL
65 min practice

* headstand 4:30

Led Ashtanga Vinyasa Flow

YDL
65 min. practice

*headstand 4:30

Yoga

YDL
Led Ashtanga Vinyasa Flow
65 min practice

- has headstand in practice for 1:00
did headstand after on my own 4:30
-- not sure how I am going to incorporate it into my practice, this practice is a full complete practice that I love - tried first time today- but like to do headstand for more than 1:00....

Swings

Swings 

at the top of :30

20kg  10sw/:15 rest

32kg  10sw/:15 rest

20kg  10sw/:15 rest

36kg    5sw/:22 rest

= 1 round

repeated 8X

16 minutes total - no extra rests!

280 swings:

160  20kg

80    32kg

40    36kg

Farmers walk  2-24kg  :45

Sage Rountree Hip Openers

Headstand 4:30... nirvana today! :)

Yoga

YDL
Yoga with Les
32 min. practice

headstand 4:30

Yoga

Bryan Kest
Power Yoga #3
60 min practice

headstand 4:15

Swings

week 1

Swings
all swings at the top of :30
20kg 10 swings/:15 rest
32kg 10 swings/:15 rest
20kg 10 swings/:15 rest
36kg   5 swings/:22 rest
= 1 round

repeat 8X
* extra 1:00 rest after round 6 and 7
* took about 18 minutes

total 280 swings
160 20kg
80  32kg
40  36kg


Farmers walk 2 -24kg  :45
Sage Rountree Hip Openers
Headstand 4:30

Yoga

YDL
Pause and Reflect
85 min practice
* love this practice!

headstand 4:30








MLK day - no school

Yoga

Sunday

YDL
Pause and Reflect
85 minute practice

headstand 4:30

Yoga

Saturday

YDL
Love to Flow
65 min practice

Headstand 4:30

Swings (test day)

Swings

20kg & 32kg

20kg 10sw/:15 rest x1
32kg 10sw/:15 rest x15

rest 1 min and repeat
* took extra :15 rest 2nd time around after the 13th set of 32kg swings

320 swings
300 32kg; 20 20kg
about 17 min (didn't keep track)

**no snatches today since it was such a heavy day
today was a test day since on tuesday I will start a new routine which will include the 36kg


Farmers walk 2-24kg  :30

Sage Rountree Hip Openers
Headstand 4:30

Yoga

YDL
Becoming Unbound
50 min practice
headstand 4:30

Yoga

Bryan Kest
Power Yoga #3
** LOVE the message in this practice
60 min practice
headstand  4:30



*** My 36kg kettlebell came!!!!! :)

300 swings, Snatch

Week 4

20kg & 32kg
10x10x3
as follows:
20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest

20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest

20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
20 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest
32 kg 10sw/:15 rest

300 Swings 15 minutes
60 20kg swings; 240 32kg swings
all equal work to rest (:15 work/:15 rest)


18kg Snatch 1r/1l; 2r/2l;3r/3l x1
Farmers walk 2-24kg  :30

Sage Rountree Hip Openers
Headstand 4:30

Yoga

YDL
Detox Yoga 3
60 min. practice

headstand 4:30

Yoga

YDL
Pause and Reflect
85 min. practice

headstand 4:15ish