I Like to Move, Move

The best part of you, is the expression and passion put into your work.

Warm up
4x10 Tire flips

3 RNDs
Partner work
Partner 1
10 MedBall side slam, each side

Partner 2
10 MedBall slam
Plank on MedBall while partner is finishing round, switch

KB Work
Death By KBOhswing
Hopped on this train ;) stopped at 15 RNDs to preserve my recovery. Swings make me happy :)

Finished it off with a sampling of YogaFUSION and tissue restoration mode. Great training evening with my local peeps. Keeping thing nice and in recovery mode. Train smart and enjoy the rewards. 

People want to move.

I've Got A Fever! MORE Kettlebell!

Conditioning #1
Death By ... KB OHSwing 16kg
23 +18 woooo hooo!

Great clip on KB Basics

Strength
Clean Complex
10 RNDs
DL, HPC, Squat Clean, Jerk
45,55,65,75,85,95,85,75,65,55

I know that I was suppose to stay heavy and go heavier, but this week has taken a toll on me and I want to keep form in tact. So made a bit of a game out of the complex here. Felt good. Will hit higher Clean & Jerk weight next week.

Conditioning #2
OPT's Flight Simulator
Double Unders
5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

Ok, the object is not to miss.
You MUST stop in between each section.

THAT was fantastic!! The last time I even attempted this it ended in utter failure. This time I nailed it. An equipment malfunction in the ascending 35 but I was past 30, so just redid. My rope cable came out! Tighten up before you start this one. The rest was a miss at 45 descending and a miss around 30 descending. I was not nearly as tired as I thought I should be after the DBKB, but mainly lost rhythm. Huge success!
Jump Around

Always A Joy

 “Life is like riding a bicycle - in order to keep your balance, you must keep moving.” 

~Albert Einstein

Regaining some balance in my life post swim. New schedule to feel out. I always love a good KB swing workout to flush out the debris.


Warm-up:
21-15-9
Burpees
V-up
KB OHswings - 12kg

Skill:
KB Windmills @ 12kg
5x5

Workout:
Tabata 20 seconds work/ 10 seconds

• snatch (4rnds R/4rnds L)
• double unders
• pull ups
• handstand
• squats with a weight (goblet)

Oh, good to be done. I do enjoy finishing a Tabata. No scoring today, just work, sweat and joy.

Bells & Belles

... the act of flowing is essential to life! ~Abraham

Range of Motion

Prayer squat

200m Heavy Bag Partner Carry ;) - learning how to communicate, good stuff.

KB movement review

MyMadMethods 

KB 16kg all movement

2 RNDS

1. 20 KB OHSwing
2. 10 Deck squats
3. 10 DBL Cleans (yowza, I love kicking it up to the 35's)
4. 10 Air squats
5. Figure 8 to Hold (still one of my very favorite KB moves!)
6. 30 second Plank
7. TGU R
8. 30 second Side Plank R
9. TGU L
10. 30 Second Plank L
11. 20 Plyo push up on KB (10R/10L)
12. 10 Snatch R
13. 10 Snatch L
14. Run 400

Invigorating. I just LOVE working with the KB's! Fun fun morning with the girls. We only meet 2 Saturdays a month but it is really one of my favorite work sessions.

Lactate Threshold Throwdown-style

WARM UP
3 rounds:
10 kb figure eights
10 kb press each arm
10 meter butt kickers
10 meter toy soldiers

SKILL
KB swing technique
10 minutes

WOD
15-12-9
kboh swing (32 kg/ 24 kg)
burpees
rest 2 minutes
12-9-6
kboh swing (32 kg/24 kg)
burpees

8:40