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!

Misc. Ski Prep

With end-of-semester grading and other duties, my workouts are getting randomly fit in where I can.  Additionally, I'm going skiing in early Jan, so I've put kettlebell training on hold to focus on that.  Basically, I'm switching between strength days (KB goblet squats, assisted pistols, 16kg KB swings) and conditioning days (TRX metcon and Flowfit), with some yoga days fit in here and there. 

Will resume the regular journal in mid-Jan when I return from skiing.  I will likely start up the AKC Fitness program to get practice with the basics to build a good foundation.  My cleans still aren't landing perfect every time.