Busy week, but good workouts

I've decided to join the ranks of training bloggers at Todd's nudging, but also to be a little more accountable to making specific goals. It's mostly been cocktailing lately--picking a few specific moves or tools based on wavering interests. Although I've been following the 4x7 approach, it's not been building toward anything specific. I'll give it some thought this weekend, and build a proper 4x7 with specific goals.

Anyway, here's what it's looked like this week:

Monday 11/2: 1 hour yoga. Worked through Jill Miller's Yoga Link: Core Integration. First time I've done this, just got the DVD. Really like Miller's approach, but tough! Will be a few months before I can comfortably get through the routine.

Tuesday 11/3:
Warmup: Intu-Flow followed by a few exercises from Magnificent Mobility (great short routines to wake up the posterior chain).

12 minutes 16kg Kettlebell (KB) swings. 35 swings/1 min active rest
3x4 pullup ladders
2x8 16kg single leg dead lifts
2x10 TRX-assisted pistols

Yoga series from Sonnon's Kettlebell Foundation. Sonnon says it takes 5 minutes, which may be technically true because each pose is 20 seconds. It takes me about 20 min though, because I can't move from pose to pose instantaneously and I'm not timing the poses with a stopwatch. Some folks might see this compensatory work as not worth the time or not having too much benefit. But, since one of my main goals is to increase my yoga skill and strength/flexibility, I see it as worthwhile.

Wednesday 11/4:
5AM: Intu-Flow

Afternoon workout:
Magnificent Mobility warmup
1 minute 24kg One Arm Jerk (OAJ) 5RPM L/R
2 minutes 16kg, OAJ 6RPM L/R
Practice with cleans with 16kg
5 mins double swipes with 8lb homemade clubbells (plumber's special) on Tabata (20s work / 10s rest)
4 mins mills, 30s L / 30s R

Kettlebell Foundation compensatory yoga

The jerks are mostly still experimentation. The 12kg and 16kg are almost too easy, the KB pops up and bounces around. The 24kg, though, is pretty heavy and hurts my wrist and hand pretty quickly. The swipes killed my grip--need to continue this work. I'm not quite able to get my heart rate up as high as I'd like to work the conditioning because my grip's not strong enough. Will come with time.

Rest day tomorrow (just Intu-Flow).