Prometheus Protocol

buy in:
2-12kg  5sw at the top of :20 x10  (50)


Prometheus Protocol
Clean & Press  2-12kg   10x5
:30 work/ 1:00 rest
Squats (wall squats)   10x5
:30 work/ :30 rest

cash out:
2-14kg  1 c&p at the top of :30 x3

NOTES:
** strength training w/ Prometheus Protocol w/ 2-12kg for 8 weeks now, just did 3 c&p w/ 2-14kg, new pr :) .
** will continue w/P.P w/2-12kg for 4 more weeks then will adjust a version of PP to use the 2-14kg:)
** no yoga today, not in the mood

Eddie Would Flow Yoga

Eoin Finn
PY4H2 - Eddie Would Flow
65 min practice
* good, a lot of balances :) , felt a little more like a workout (maybe because of the chair variations - w/sq, warrior 3 up and down on the one leg, and the abs segment - not a fan of the abs segments usually skip them)
* the relaxation segment is same as twisted sister which I love - one of his best relaxations :)

Swings

buy in
24kg 2 hd sw:
EWR  5sw/rest (total :15) alternated w/ 10 sw/:15 rest to = 50sw


Swings
round 1
EWR
alternated
10      2 hd sw w/32kg  (:15 work/:15 rest)
15r     OA sw w/ 24kg   (:22.5 work/ :22.5 rest)
15l     OA sw w/ 24kg     (:22.5 work/ :22.5 rest)
last 2 sets:  10 2 hd sw w/ 32kg
100 total swings

round 2
at the top of :45 (EWR) x7
alternated 15r with 15l OA Swings w/ 24kg
105 swings

rest 1:00

round 3:

at the top of :45 (EWR) x7

alternated 15l w/ 15r OA Swings w/ 24kg

105 swings

** L grip giving out last 2 rounds rested an extra :15 before using L

total 310 swings (in about 17 min)

40  2 hd w/ 32kg

135R/ 135L w/24kg

REST about 5 min

cash out:

28kg

at the top of :30 

5 sw   R/L  

6 sw    R/L

7 sw  R/L

6 sw    R/L

5 sw    R/L

total  68 swings; 5 min

29R/ 29L

Yoga

Eoin Finn
Twisted Sister
47 min practice

Snatch Day

buy in:
12kg   1sw/ 1sn/ 1tr for 1:00 w/ :30 rest x2
16kg   1sw/ 1sn/ 1tr for 1:00 w/ :30 rest x2


18kg Snatch (Half Snatch)
1sw/ 1sn = 1 rep
:30r/ :30l for 1:00 w/ 2:00 rest x10  (10rpm - 5r/5l)

cash out:
played around with the 20kg doing some snatches

Yoga

Twisted Sister
47 min practice

Prometheus Protocol

buy in:
2 -12kg  5 sw at the top of :20 x5


Prometheus Protocol
Clean & Press  2 -12kg   10x5
:30 work/ 1:00 rest
Squats   wall squats    10x5
:30 work/ :30 rest


Yoga: Pigeon Sequence