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