PM 2017

11:30 Home

Warmup

10 minutes of

GS 10
Halos 10
Pumps 10

Stretch
10 rounds of

Swings 15 
GS 10,9...2,1

Stretch

Short of time again, but this was a nice intense one. Never put the KB down so gip fried as well.

PM 2017

14:40 Home

Warmup

10 minutes of

Sumo squats 10
Halos 10
Pumps 10

Stretch

5 Minutes of TGU

Stretch

PM 2017

18:30 Home

Warmup

10 minutes of

Goblet Squats 10
Halos 10
Pumps 10

Stretch
10 rounds of

Swings 1,2...9,10
Pushups 10,9...2,1

Stretch

PM 2017

18:40 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

5 Minutes of TGU heavier KB

Stretch

Not sure if it was the deeper squats of the heavier TGU but my right hip wasn't happy

PM 2017

08:30 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch
10 rounds of

Swings 15 
Pushups 10,9...2,1

Stretch

Short of time, but good workout.

PM 2017

08:40 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

5 Minutes of TGU

Stretch

PM 2017

19:15 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

12 Minutes of Swings (160) interspersed with

Footwork and jogging

Stretch

Easier day as competition this weekend.

PM 2017

18:15 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

5 Minutes of TGU

Stretch

PM 2017

15:00 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

5 Minutes of TGU

Stretch

PM 2017

19:15 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

12 Minutes of Swings (160) interspersed with

Footwork.

Stretch

Easier day as competition this weekend.

PM 2017

19:00 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

5 Minutes of TGU

Stretch

PM 2017

12:00 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

12 Minutes of Swings (160) interspersed with

PPU 10
Pullups 5
Mountain climbers 10
Footwork
Jogging on the spot

Stretch

PM 2017

18:00 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

5 Minutes of TGU

Stretch

PM 2017

19:00 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

10 Minutes os Swings

20 swings, 10 push-ups, rest the remainder of the minute
20 swings, 9 push-ups, rest
... and so on down to 20 swings, 1 push-up

Stretch

Program Minimum 2017

19:00 Home

Warmup

10 minutes of

Face the wall squats 10
Halos 10
Pumps 10

Stretch

5 Minutes of TGU

Stretch

PM

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15

Workout (8 kg)

TGU 5 minutes

Cool down
Upper back, low lunge.

TGU

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
Goblet squats 15
Pullover 15
1 leg SLDL 2x8
Kneeling press 2x8
Pullovers 15

Workout 8 kg)

5 minutes
TGU

Cool down

Stretch:: Frog, calves, hamstrings, bretzel, upper back
Rehab: SI

Program Minimum

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 15
Goblet squats 15
Pullover 15
1 leg SLDL 2x8
Kneeling press 2x8
Pullovers 15
Floor press 8
Plank row 5
One arm overhead squat. 1

Workout (20 kg)

12 minutes
Swings 30 seconds
Footwork 1 minute

Cool down

Stretch: Hamstrings, bretzel, upper back
Rehab: SI

Program Minimum

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 15
Goblet squats 15
Pullover 15
1 leg SLDL 2x8
Kneeling press 2x8
Pullovers 15
Low lunge


Workout 8 kg)

5 minutes
TGU

Cool down

Stretch:: Frog 5 minutes
Rehab: SI

Meditation: 12 minutes

Nice session, felt loose and relaxed afterwards. I rarely record when I mediate but I's say i average 6 days a week.

Program Minimum

19:30 Home

Warmup 8Kg

Halos 15
KB hinge 15
Goblet squats 15
Pullover 15
1 leg SLDL 2x8
Kneeling press 2x8
Pullovers 15
Floor press 8
Plank row 5

Workout (20 kg)

12 minutes
Swings 30 seconds
Footwork 1 minute

Cool down

Stretch: Hamstrings, calves, groin, upper back, bretzel
Rehab: SI