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