MONDAY MARCH 30, 2015

  • 8 minutes Indian Club shoulder mobility
  • 3 rounds Tacfit-KMCHQ march 29th flow on facebook
  • Sonnon’s Flock of Pigeons flow – component parts practice

SATURDAY MARCH 28,2015

after morning class:

  • 6 minutes Indian Club shoulder mobility
  • 3 rounds Yogi Flow Fit
  • 6 OTM Snatch rounds: 9L/9R 8kg = 108 snatches

WEDNESDAY MARCH 25, 2015

early morning: 10 minutes Indian Club shoulder mobility

mid morning: 60 minutes Gentle Yoga

lunch time:

  • 3 rounds Yogi Flow Fit warm up
  • 15 minutes AMRAP, P12 W5L1 – 12 Rock Its; 12 Wide-Legged Straddle in prayer; 6 staff pose lifts to hollow body; 12 supine scissor kicks

TUESDAY MARCH 24, 2015

while i continue to log all my workouts, it just has not been here. resuming now.

light work day:

  • rounds Yogi Flow Fit warm up
  • 5 OTM snatch rounds: 8L/8R with 8kg = 80 snatches

yogi flow fit presents challenges to me. snatch set was easy effort; i focused on double breaths. painful to my L arm/elbow

THURSDAY FEBRUARY 4, 2010

8:40am in the studio

  • 200 continuous kettlebell snatches, 8kg, 8 minutes

10:30am in the studio

Performance Circuit 3x for time = 21.04

  • 30 walking lunges
  • 20 kettlebell swing squats
  • 30 steps ups
  • 10 L/R leg swoops
  • 20 quad squats
  • 10 stability ball triple threats
  • 5 L/R assisted pistol squats

TUESDAY FEBRUARY 2, 2010

12:10 teaching class

  • 40 minutes core work

6:00 teaching class

  • 45 minutes yoga

7:00 teaching class

  • 55 minutes cardio

MONDAY FEBRUARY 1, 2010

7:00am at the gym

Performance Circuit

  • 10L/R cable side lunges with rotation
  • 5L/R  half Turkish Get up to bridge
  • 10L/R lateral shuffle with cable shoulder retraction

Complete 5x for time = 20:37

Kettlebell Training 8kg

  • 4L/R arm bars
  • 180 continuous snatches

8:00am Mindfulness teaching class

  • 40 minute QiGong Practice Group

10:15am teaching class

  • 25 minutes low impact light aerobics

5:00pm teaching class

  • 35 minutes ab work