Good Posture

Part of my goal in kettlebell training was to help correct some postural issues that make sitting at the computer kind of a pain (slumping, twisted pelvis, etc.).  I found an interesting video from Denis Kanygin's site that gives a good rundown of how to assess proper posture.  He's running a cool contest this month to give away a free month of coaching, so definitely check that out. 

Hi and No

2/4: Skipped

2/5: Hi
Mag Mob warmup
4 x 35 Hard Style 16kg swings / 1 min rest
12 rounds FlowFit level 3 at 1.08 a round (skipped one round in the middle to rest)

2/6: intuflow only

Hi, No, Low, Med

1/31: Mag Mob warm up
FlowFit level 3.  12 rounds at 1:10 per round.  Doing these at 1:00 with about 10s rest
Hard style 2 handed swings: 50s work / 1:30 rest
IntuFlow cool down

2/1: Intu Flow only

2/2: Jill Miller's Hip Helpers yoga DVD

2/3: Mag Mob warm up
3 x 5 RL OALC 12kg
3 x 5 RL OALC 16kg
10 2AJ 12kg
2 rounds of 10 16kg SLDL RL and 10 one leg squats RL
Forward Pressure: 4 x 1:25 work / 1:30 rest
Kettlebell Foundation compensation yoga / FP compensation yoga

Med Day 1/30

Magnificent Mobility Warm up
10 SLDL 16kg
OALC: 5 12kg, 2x5 16kg
OAPP: 10 16kg
2AJ: 10 12kg
Forward Pressure: 3 x 1:50 work/1:50 rest
KF Compensatory Yoga with some forward pressure compensations (wrist/neck)

Hi, No, and Low days

High: 1/27

Magnificent Mobility Warmup
FlowFit: 12 rounds, 1:12 a round
Hard Style swings, 16kg: 5 x 1:00 work, 40s rest
Intu-Flow Intermediate for cool-down

No: 1/28

Intu flow

Low: 1/29

Ageless Mobility

Tuesday 1/26 - Med

Magnificent Mobility warm up
10 SLDL 16kg R/L
OALC: 5 12kg / 2 x 5 16kg
OAPP: 10 16kg
two arm PP: 5 12kg
Forward Pressure: 3 times through beginner, 3mins each.  (14 mins total)
KF Compensatory Yoga

Starting a new 4x7 cycle today.  Basically, just practicing some of the movements and getting the body used to the bells again and easing the wrists into the forward pressure flow.

EDIT: After reviewing Forward Pressure this evening for the compensations, it looks like I made the beginner flow too hard.  I stayed on my feet (rather than my knees) for all of the ellipses, and I did the swinging plank off my knees too.  Should get easier next time just by doing it right!

Monday 1/25

Yoga day.  Still sore in the legs from the lunge workout Sat, so I opted for a leg yoga rather than Ageless Mobility (my standard "light" day workout).  55 mins of "hip helpers" from Jill Miller's DVD of the same name.

Sat/Sun Jan 23-4

Did a nice clubbell workout with Todd on Saturday, from the Clubbell Black Book.  Basically alternating between shield cast with a lunge for a minute, and alternating cossack stretches for 90 seconds.  We did that back and forth several times (I think, 3 times per arm).

Sunday is busy, so only doing Intu-Flow.  Which is for the best, as I've got some serious DOMS in my legs from Sat!