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Oct. Nov. Dec 2016 Exercise Routines
Flow fit
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Oct: continue one, two, three, two, one flow
Nov: change to 7 min, 1 min rest, 7 min
Dec: 14 min ( people can chug when they need a break)
Flows
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Yaw & Heave
Roll & Sway
Pitch & Surge
Clubbell
1. one handed Swipe
rocket
front swing
front pendulum
front swipe - no swing
front swipe - slow
front swipe at speed
2. one handed mill
side rocket
side semi swing
side semi swing with in & out
side semi swing pendulum
mill - slow
mill at speed
3. two handed hammer
side rocket
semi swing
full swing
full swing pendulum
full swing pendulum to torch
torch press
torch to hammer
Trial by Fire: Swipe, Mill, Hammer
Shane Heins Hammer Progression
4. Samurai Pivot Squat
warrior squat
clockwork squat
Samurai Pivot Squat Progression
5. Clubbell Flow
front swing (between legs)
torch to flag pendulum (hold for 2 seconds)
bring in for swipe x 2
step 90 degrees for mill x2
hammer swing x3
2 handed horizontal clubbell squat
reverse mill x2
step 90 degrees back for swipe
front swing change hands & repeat