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