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A Norseman's Journey

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- Simple & Sinister + Push-ups -

Warm-up
- Goblet squats, Hinges, Halos x 3x5

Practice
- One-arm swings, 5x10 - 32, 32, 32, 32, 32
- Get-ups, 5x1 - 24, 24, 24, 24, 24
- Push-ups x 6, 8, 6, 6, 20 (max -1)

Cool down
- None



Managed to free 40min! Great session!
 
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- The Plan - Week 1

Workout - Heavy Day
- Kettlebell Press 16 x (2,3,5) x 2 (6 min)
- Swings+Squats 24 x (5+1) x 11 (10 min)
- Kettlebell Press 16 x (2,3,5) x 2 (6 min)

Cool down
- 90/90, QL Straddle, Downward/Upward dog
 
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- The Plan - Week 1

Warm-up
- Get-ups x 16, 24

Workout - Light Day
- Kettlebell Press 16 x (2,3,5) x 1 (6 min)
- Swings+Squats 24 x (5+1) x 6 (10 min)
- Kettlebell Press 16 x (2,3,5) x 1 (6 min)

Cool down
- Brettzel
 
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- The Plan - Week 1

Warm-up
- OS Resets

Workout - Medium Day
- Kettlebell Press 16 x (2,3,5) x 1, (5) x 1 (6 min)
- Swings+Squats 24 x (5+1) x 9 (10 min)
- Kettlebell Press 16 x (2,3,5) x 1, (5) x 1 (6 min)

Cool down
- Yoga 20 min
 
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- The Plan - Week 2

Warm-up
- OS Resets

Workout - Heavy Day
- Kettlebell Press 16 x (2,3,5) x 3, (2,3) x 1 (10 min)
- Swings+Squats 24 x (5+1) x 10 (8 min)
- Kettlebell Press 16 x (2,3,5) x 3 (10 min)

Cool down
- 90/90, QL Straddle, Downward/Upward dog
 
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- The Plan - Week 2

Warm-up
- Cross Crawls, Bottom up Front Squats

Workout - Light Day
- Kettlebell Press 16 x (2,3,5) x 1, (3,5) x 1 (10 min)
- Swings+Squats 24 x (5+1) x 5 (8 min)
- Kettlebell Press 16 x (2,3,5) x 1, (5) x 1 (10 min)
- Kettlebell Rows 16 x 3 x 10

Cool down
- The World's Greatest Stretch
 
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- The Plan - Week 2

Warm-up
- OS Resets

Workout - Medium Day
- Kettlebell Press 16 x (2,3,5) x 2, (2,5) x 1 (10 min)
- Swings+Squats 24 x (5+1) x 8 (8 min)
- Kettlebell Press 16 x (2,3,5) x 2, (3) x 1 (10 min)
- Kettlebell Rows 24 x 3 x 5

Cool down
- Bar Hang
 
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- The Plan - Week 3

Warm-up
- Flexible Steel Mobility Complex

Workout - Heavy Day
- Kettlebell Press 16 x (3,5,7) x 2, (3,5) x 1 (10 min)
- Swings+Squats 24 x (5+1) x 5, (10+2) x 5 (10 min)
- Kettlebell Press 16 x (3,5,7) x 2 (10 min)

Cool down
- 90/90, QL Straddle, Bar Hang
 
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- The Plan - Week 3

Warm-up
- OS Resets

Workout - Light Day
- Kettlebell Press 16 x (3,5,7) x 1, (5) x 1 (10 min)
- Swings+Squats 24 x (5+1) x 3, (10+2) x 3 (10 min)
- Kettlebell Press 16 x (3,5,7) x 1 (10 min)

Cool down
- T-Y-I´s, Windmills
 
- The Plan - Week 3

Warm-up
- OS Resets

Workout - Medium Day
- Kettlebell Press 16 x (3,5,7) x 2 (10 min)
- Swings+Squats 24 x (5+1) x 4, (10+2) x 4 (10 min)
- Kettlebell Press 16 x (3,5,7) x 1, (3,5) x 1 (10 min)

Cool down
- 90/90, QL Straddle, Bar Hang
 
- The Plan - Week 4

Warm-up
- Flexible Steel Mobility Complex

Workout - Heavy Day
- Kettlebell Press 16 x (3,5,7) x 2, (8 min)
- Swings+Squats 24 x (5+1) x 5, (10+2) x 5 (10 min)
- Kettlebell Press 16 x (3,5,7) x 2 (8 min)

Cool down
- OS Resets
 
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