Spring Swing

Started the 12-Week Spring Swing Program today!

Light Swings, Medium Snatches, Light Getups
Getups: 2 reps ES BW
Swings: 2 sets 10 reps 2-Hand + 35# KB
Snatches: 10 reps ES 35# KB

Getups: 3 reps ES BW
Swings: 3 sets (5 reps ES + 44# KB)
Snatches: 3 sets (15 reps ES @15 RPM + 44# KB)

KB 300

Usual Z-Health work prior to class.

Worked out with class. We did 4 rounds of the KB 300. This routine has LOTS of snatches and getups.

Finished with ab work and 2 mins plank

allergy season

Had trouble sleeping last night. Lots of trees and flowers doing their spring thing!

This morning did work on floor mobility for 30 mins.

Decided I needed some snatch practice to help with the sinuses.
1-KB Snatch 10 reps ES 35lb KB
Bent Press 3 reps ES 53lb KB
1-KB Snatch 10 reps ES 53lb KB
Bent Press 3 reps ES 70lb KB
1-KB Snatch 10 reps ES 70lb KB
Bent Press 1 rep ES 80lb KB
1-KB Snatch 40 reps Left Side 35lb KB (20 reps/min)
30 sec rest
1-KB Snatch 40 reps Left Side 35lb KB (20 reps/min)

1-KB Snatch 32 Reps ES 35lb KB (1-hand change) (16 reps/min)

TKD & Snatch

Continued preparation for upcoming TKD test and Level I Workshop with Pavel.

Z-Health Mobility and Coordination - 15 minutes
TKD Practices 10 mins
Regular KB Class:

Mobility warmup + up & Downs
10 reps 2-hand swing 44lb kb
5 reps ES Clean 44lb KB

set 1
3 reps ES Bottoms up Clean & Press 44lb KB
3 reps ES 1-Leg Deadlift
5 reps ES Punch Up 44lb KB (Press and 1/2 Getup)

set 2
3 reps ES BU C & P44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB

set 3
3 reps ES BU C & P44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB (in plank position)

set 4
3 reps ES BU C&P 44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB (in plank position)

set 5
3 reps ES BU C&P 44lb KB
3 reps ES 1-Leg DL
5 reps ES Punch Up 44lb KB
3 reps ES KB Rows 44lb KB

Snatch Work
6 sets of
15 reps ES 1-Hand Snatch 44lb KB @ 50% workload (I go / you go)

Finished with splits training

Snatch-O

Continued snatch practice...
5 reps ES C&P 35lb KB
up & downs
10 reps ES Snatch 35lb KB
10 reps ES Swing 44lb KB
10 reps ES Snatch 44lb KB
10 reps ES Swing 53lb KB
15 reps ES Snatch 53lb KB
10 reps ES Swing 62lb KB
15 reps ES Snatch 62lb KB

Worked on new floor mobility demo