Getting My Swing ON!

When you manage to stay connected to your Energy stream, you always win. 

And you know what, somebody else doesn't have to lose for you to win. 

There is always enough.

~ Abraham

Warm up
EMOTM 10
Kick up to Handstand
Seated Roll each way
Air Squat

Skill
3RNDs
:30 Handstand holds

Strength
Deadlift
10x2 @125#

Mace (ish) bar - had to use body bar to sub, but keeping with traditional movements
10 ES - 360
10 ES - 10-2

WOD
3 RNDs
A1: 10 Cleans ES (not alternating)
A2: 20 KB Swings
3 RNDs
B1: 10 High Pulls ES
B2: 20 KB Swings
3 RNDs
C1: 10 Figure 8 to Hold ES
C2: 20 KB Swings

Happy Ending
4x60 Second Marching Planks (10front/10 back)

Whoa baby! Big work done today. That was a crazy fun workout too. LOVE THE BELLS!

TSC Training begins ;)

October, here we come. Approximately 6 weeks of training for these strength exercises. A nicely laid out plan to compliment training and I am good to go.

TSC Training
KB Snatch - build up week 1
EMOM 10 min
5R/5L KB Snatch 12kg
Focus: Perfect form

Deadlift DE @50% 1RM
Westside barbell style
3 reps, 10 sets 45 second rest between
Focus: Speed

Deadhang pull up GTG practice
Well on these, I can do about 5 dead-hang chest to bar chin ups, (supinated grip), but have not had much luck with the true pull up (pronated grip). That kip is so much easier! Time to get out of my own way.

Thrilled that I got 1! Full extension. Now, keep that going girl! One here, one there, that's the way to grease the groove.

Ballistic Exercise & Sandbag Workout
Perform each mini circuit with no rest in between exercises. Rest 30 seconds between each Happy Ending (HE) set. I used 20# sandbag. Can't wait to get a real one! I liked the RXd but they have a minimum order, so will likely go with the Vulcan system which is actually more versatile. I was hoping to combine and Indian Club order with it, but ... still looking.

3 RNDs
A1: Sandbag Half Moon Snatch  x 20 used a medball here
A2: Sandbag Half TGU x10ES
B1: Side Handle Clean x 20  had to double clean these using two 10# sandbags
B2: Sandbag 360  x 10ES - cool!
C1: Sandbag Snatch  x 20
C2: Sandbag Sit Up x 20
D1: Sandbag Squat Press  x 20 same double
D2: Sandbag Gladiator Hold x 30sec ES
HE: Sandbag Shouldering - 4x60sec

Finally Friday

Long week, glad it is over. Finish it out with some fatigue and enjoy the weekend.

Skill
Double Unders
10 minutes practice

Work
1 minute rounds for max time:

• 90 degree air squat - easy day
• L sit hold - knees still bent
• Ring row top position - pinch @ top, 3rd rnd tough
• Wall Handstand - great ;)
• Chin over the bar - super fatigue in biceps, used both grips

Notes: hold each position for as much of the minute as possible.  If you fail before the minute expires, you may resume as soon as able.

Rest 1 minute after completing all stations and repeat 3 times.

Strength
Power cleans
5@95#, 3@100#, 1@105#

Deadlift DE
3reps x 10 sets @ 105# on the minute