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!