Swings, Snatches

Buy in:

• 1X3 10# vest pullups
• 2X3 pullups
• 5X 10 2H sw/ :15 seconds rest 12kg

WOD:
TracyRif's 100 workout 

12kg

100 swings 2.5 min.
30 sec rest
10/10 x 1 1.0 min (20 snatches)
30 sec rest
100 swings 2.5 min
30 sec rest
10/10 x 2 2 min. (40 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 3 3 min. (60 snatches)
30 sec rest
100 swings 2.5 min
30 sec rest
10/10 x 4 4 min. (80 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 5 5 min. (100 snatches) - didn't get to.....I was fried!! =(

Swings as follows:
#1
20 2 hand sw
20 tr
10 sw/tr (2 reps per sw/tr= 20 reps)
20 tr
20 2 hd sw
#2
20 tr
10 sw/tr
5/5 x 2
1- sw/tr
20 tr
#3
10 sw/tr
5/5 x 2
10/10
5/5 x 2
10 sw/tr
#4
5/5 x2
10/10
20 2 hd sw
10/10
5/5 x2
#5
10/10
20 2 hd sw
20 tr
20 2 hd sw
10/10

NOTES:
** this started off really easy, and I had to slow down to get 10 snatches in :30, but after the 4 min. of snatches, I was fried!!! My form was good, but I didn't have the umph to finish the 5 min. of snatches....sad, but last time I did this workout, I didn't get past the first round of snatches, so progress has been made....=)
** ended up doing 500 swings and 200 snatches...

1050 Swings

Buy in:

• 2X3 Pullups
• 1X3 Pullups w/ 10# weighted vest

WOD:
 Tracy's Thanksgiving Day workout

12kg swings

10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

1st rotation

10 tr x 1, 15 sec work/rest (10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

total 16.25 minutes, 410 swings
2nd rotation

10 tr x 1, 15 sec work/rest (10 sw)
10 2 hd sw x 1, 15 sec work/rest ( 30 sec 10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
10 2 hd swings x 2, 15 sec work/rest (1.0 min 20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
10 2 hd sw x 3, 15 sec work/rest (1.5 min 30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
10 2 hd sw x 4, 15 sec work/rest (2.0 min 40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
10 2 hd sw x 5, 15 sec work/rest (2.5 min 50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
10 2 hd sw x 6, 15 sec work/rest (3.0 min 60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
10 2 hd sw x 7, 15 sec work/rest (3.5 min 70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

26.75 min. 640 sw

Total 43 minutes 1050 swings



NOTES: 
** Love this workout! This is the first time I've done the entire workout and it was FUN!

Tracy Rif's 1500 swing workout!!

Buy in:

• 2X3 pullups
• 1X3 pullups w/ 10# vest

WOD:
From Tracy Reifkind's blog - 1500 swing workout

1st rotation includes the warm up w/12kg
10 sets of 10, 15 sec work/rest (100 swings, your choice)

20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr

100 rep set 2 1/2 min. work, 1 min rest

2nd rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr

120 reps, 3 min. work, 1 min rest

3rd rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr

140 reps, 3 1/2 min work, 1 min rest

4th rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr,
10 swing transfers
5/5 x 2
10/10 x 2
5/5 x 2
10 swing transfers
20 tr

160 reps, 4 min work, 1 min rest

5th rotation

16kg
10 2 hd sw, 15 sec
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
 20 tr
10 swing transfers
5/5 x 2
10/10
20 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr

180 reps, 4 1/2 min work, 1 min rest

6th rotation
20 kg

10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest  * last 5 reps were iffy!

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
40 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr

200 reps, 5 min work....done, now rest up!

Total 52.5 minutes
1500 swing reps

NOTES:
** I am REALLY lovin' Tracy's high volume swing workouts! The Thanksgiving one was fun! and this was tough, challenging and fun! I have been looking forward to doing this since she posted it, and it didn't disappoint!! =)

** total swings for week 4: 2500!!

December challenge completed!! check!

H Snatch, Jerk

Buy in:

• TGU 12kg 5l/5r
• Jumprope 3 rounds :40 on/:20 off

WOD:

• H Snatch (14kg)     5:00 w/:30 off
• 1A Jerk (20kg)       2:00 **
• 1A Jerk (16kg)       3:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• 1A Jerk (16kg)        5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off

NOTES:
** This was a tough workout. I'm not sure if its the new bells, and getting used to them, or the 1000 swings on Wednesday or the additional swings of the December challenge.....? I'm leaning toward all the additional swings ;)  .....  I think I am going to do Tracy's 1000 or 1500 swing workout this weekend, to finish the challenge....then take a week long break - active rest or total rest......

** started the 1A Jerk with the 20kg, could only go 2 minutes so I switched to the 16kg with no rest.

Drop Set Swings

Buy in:

• Pullups:
• 2X3 unweighted
• 1X3 10# weighted vest

• 100 12kg swings

WOD:

• 4 rounds:
• :30 seconds rest between rounds
• 20kg       15/15
• 16kg       25/25
• 14kg       35/35

rest 1:00

• 1 round
• 20kg       15/15
• 16kg       25/25
• 14kg       40/40 (forgot to stop at 35)

Cash out:

• 140 12kg swings (a la Tracy)
• 20 tr
• 10 sw tr
• 5/5 X2
• 10/10
• 5/5 X2
• 10 sw tr
• 20 tr

NOTES:
** forearms were burning after the 5th round, but still had more energy in me, so I knocked out 140 more swings to make 1000 for today - now there's only 1500 more to do for the week!LOL
** used competition bells for the wod! 
** 1000 swings today


running total of swings for week 4: 1000

Push Press, Clean + Squat

Buy in:

• jumprope
• 3 rounds
• :30 on/:30 off

WOD:

• Push Press (16kg)          5:00 w/:30 off
• Clean + Squat (16kg)     5:00 w/:30 off
• Clean + Squat (14kg)     5:00 w/:30 off
• Push Press (16kg)           5:00 w/:30 off
• Clean + Squat (14kg)      5:00 w/:30 off

NOTES:
**late start today - ran out of time for last set of Clean + Squats

H Snatch, LCCJ

Buy in:

• 3X3 Pullups
• 100 Swings 

** total swings for week 3: 2000

WOD:

• H Snatch (14kg)      5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off

NOTES:

** really tired this morning, no umph =(
** used new bells! =)

Swings a la Tracy

Buy in:

• 3X3 pullups

WOD:
** copied from Tracy Riefkind's thanksgiving day workout

• 12kg swings
• 10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

• 1st rotation 
• 16kg competition bell swings:
• 10 tr x 1, 15 sec work/rest (10 sw)
• 1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
• 2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
• 3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
• 4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
• 5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
• 6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
• 7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

1 minute rest
total 16.25 minutes, 410 swings



Cash out:

• 90 swings a la Tracy:
• 14kg competition bell:
• 20 tr
• 10 sw/tr
• 5/5
• 10 sw/tr
• 20 tr

** did the extra 90 swings just to even out today's swings to a whole number ;)!


total swings for the December challenge week 3 (12.15-12.21) : 1900 

H Snatch, LCCJ, Swings

Buy in:

• 200 Swings 12kg

WOD:

• H Snatch (14kg)      5:00 w/:30
• 1A LCCJ (16kg)     5:00 w/:30
• H Snatch (14kg)      5:00 w/:30
• H Snatch (14kg)      5:00 w/:30
• 1A LCCJ (14kg)     5:00 w/:30
• 200 Swings (14kg)   5:15

NOTES:
** new 14kg competition bell took some getting used to - not long, maybe a minute or so, but when I went to use the 20kg (dd style) for the LCCJ's, it felt extra heavy and bulky weird, so I dropped to the 16kg. by the time the H Snatches were done, I just wanted to stick to the new bell and play with it a little - so I did the jerks with it and added in some swings =)

Running total of swings for week 3: 1400

PS - I really like the new bell =) =)

New Kettlebells arrive

got my new 14kg competition bell tonight!
the 16kg should arrive tomorrow.

Drop Set Swings

Buy in:

• 3X3 pullups
• 10 2H swings X5 (50 swings) 12kg

WOD:

• Drop Set Swings:
• 5 rounds
• :30 seconds rest between rounds
• * 24kg       15/15
• * 16kg       25/25
• * 12kg       35/35

....rest :45 seconds

• 1 round:
• * 24kg       15/15
• * 12kg        35/35

Cash out:

• 100 Swings (12kg)

total swings today (start of week 3) 1000
 

Push Press, Clean, Squat

Buy in:

• 12kg TGU 3r/3l
• 16kg swings (90)

** total swings for end of week 2: 1500

WOD:

• Push Press - Drop Set:
• * 20kg    5/5
• * 16kg    5/5
• * 14kg    10/10
• ......rest :30
• Clean (16kg)       5:00 w/:30 off
• Squat (16kg)       5:00 w/:30 off
• Push Press - Drop Set:
• * 20kg    5/5
• * 16kg    5/5
• * 14kg    10/10
• ......rest :30
• Clean + Squat (16kg)     5:00 w/:30 off
• Clean + Squat (16kg)     3:00 w/:30 off

NOTES:
** the push press with the 20kg was hard on the left side today - last rep of last set was TOUGH!
** changed the clean and squat sequence - the clean with the 16kg was so easy (10-12 RPMs, when I went slow and steady, pacing myself) I wasn't sure whether to go to the 20kg, which I didn't think I could do for 5 full minutes and then squat, or combine the clean and squat.  I like the combo of the clean and squat, so I went with that. I was going to see how long I could go, but when the gymboss beeped at 5:00, I was good for a break. When I picked up the bell again, I was shooting for 2 more min., so I am happy with the 3 min. for the final set! =)

 

H Snatch, LCCJ

Buy in:

• Pullups 3X3
• Jump rope:  3 rounds:   :30 on/:30 off

WOD:

• 16kg for all exercises:
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off

NOTES:
* Awesome workout - took it slow and steady. form looked good!

Swings a la Tracy

Buy in:

• 3X3 pullups

WOD:
** copied from Tracy Reifkind's Blog (11.25.10)

• 12kg swings
• 10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

• 1st rotation 
• 16kg swings:
• 10 tr x 1, 15 sec work/rest (10 sw)
• 1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
• 2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
• 3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
• 4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
• 5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
• 6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
• 7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

1 minute rest
total 16.25 minutes, 410 swings


total swings for the December challenge week 2 (12.8-12.15) : 1410 

H Snatch, LCCJ

Buy in:

• 100 swings (total 1000 so far)

WOD:

• H Snatch (14kg)     5:00 w/:30 off
• 1A LCCJ (20kg)    5:00 w/:30 off
• H Snatch (14kg)     5:00 w/:30 off
• H Snatch (14kg)     5:00 w/:30 off
• JERK** (20kg)        5:00 w/:30 off
• H Snatch (14kg)     5:00 w/:30 off 

** Changed workout -> thought I could go 5:00 with the 20kg if I just jerked it, not LCCJ, so I tried it.....and I did =)
** the H Snatch afterwards though, were considerably slower than the previous H Snatches.....;)...really took it slow and steady.

Drop Set Swings

Buy in:

• 3X3 Pullups
• 100 swings 12kg

WOD:

• Drop Set Swings:
• 5 rounds
• :30 seconds rest between rounds
• 24kg     15/15
• 16kg     25/25
• 12kg     35/35

Cash out:

• 50 swings 8kg

** added the 50 swings in the cash out to come out to an even 900 swings today. Good start to week 2 challenge of 1500 for the week.=)

Push Press, Clean, Squat

Buy in:

• TGU 12kg 2l/2r
• Jumprope: 3 rounds: :30 on/:30 off

WOD:

• Push Press - drop sets:
• * 20kg   5/5
• * 16kg   5/5
• * 14kg   10/10
• .......rest :30 
• Clean (16kg)      5:00 w/:30 off
• Squat (16kg)      5:00 w/:30 off
• Push Press - drop sets:
• * 20kg   5/5
• * 16kg   5/5
• * 14kg   10/10
• .......rest :30 
• Clean (16kg)      5:00 w/:30 off
• Squat (14kg)      5:00 w/:30 off

NOTES:
** Clean and squat; switched on the minute instead of every 5 reps
** I think not using the 20kg for jerks on monday, helped todays training:  I was able to push press the 20kg 5X (last week only 4) and I didn't have to drop weights till the second round for the squat.

H Snatch, LCCJ

Buy in:

• 3X3 Pullups
• 100 Swings 12kg

WOD:

• H Snatch (14kg)     12:00 w/1:00 off
• 1A LCCJ (16kg)     10:00 

** for the H snatch, switched as follows: 1 minute r/ 1 minute l, etc. 

Cash out:

• 100 Swings 12kg

total swings this week: 1000

H Snatch, LCCJ

Buy in:

• Pullups 3X3
• 100 Swings a la Tracy (12kg)

WOD:

• H Snatch (14kg)       10:00.....1:00 off
• 1A LCCJ  (16kg)       10:00

NOTES:

** switched things up today, just for fun - 10 min, challenging - more so for the LCCJ than the snatch....
** didn't need the full 1 min rest, but thought I should be smart and take it =)...45 seconds would have been perfect....
** may do this workout again on monday, as a light day and go back to my reg. scheduled workout for friday next week.


H Snatch: 12RPM
1A LCCJ: 6-8 RPM

week 1 swing total: 900

200 Swings

Buy in:

• TGU 14kg 2l/2r

WOD:

• 200 swings (12kg) a la Tracy:

• *100 swings:
• 20  2 hand
• 20  tr
• 10  sw/tr
• 20  tr
• 20  2 hand

.....:15 rest

• *100 swings:
• 10/10
• 20  2 hand
• 20  tr
• 20  2 hand
• 10/10

** Fun! =)

 
running total for the week 800

Drop Set Swings

Buy in:

• Pullups 3X3
• TGU 12kg 5l/5r

WOD:

• Drop set swings:
• 4 sets
• :30 rest between each set:
• 24kg       15/15
• 16kg       25/25
• 12kg       35/35

total 600 swings

NOTES:
** best session of drop set swings yet!
** grip was really good - concentrated on thumb placement and grip

* on a different note, I really thought about doing the December challenge,  but decided to hold off until a later date. .... I hope Gayle, Lisa and  Melissa got off to a great start today!!! =)

Push Press, Clean, Squat

Buy in:

• Jumprope
• 3 rounds
• :30 on/:30 off

WOD:

• Push Press drop set:
• * 20kg    4/4
• *16kg     5/5
• *14kg     10/10 
• .....rest :30 seconds
• Clean (14kg)      5:00 w/:30 off
• Squat (14kg)      5:00 w/:30 off
• Push Press drop set:
• * 20kg     4/4
• *16kg      5/5
• *14kg     10/10 
• .....rest :30 seconds
• Clean (14kg)      5:00 w/:30 off
• Squat (14kg)      5:00 w/:30 off

NOTES:
** dropped weight for the clean and the squat, the drop set push press was rough!... took 5 min the first round, 4:06 the second round
** was supposed to do 5/5 with the 20kg for the pp, but could only knock out 4
** switched on the minute, instead of every 5 reps, for the clean and the squats - just for fun, since I dropped the weights.
** Tuesday is definitely my hardest/Heaviest day!!
....I was totally wiped out by the end of the session! (in a good way!)

H Snatch, LCCJ

Buy in:

• Pullups: 3X3
• Jump rope: 3 rounds :30 on/:30 off

WOD:

• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (20kg)   5:00 w/:30 off
• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (16kg)   5:00 w/:30 off
• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (16kg)   5:00 w/:30 off

Tracy's - roundabout swing class

Buy in:

• 3 rounds:
• 3 pullups
• 5 pushups

WOD:

• Tracy Rifkinds KB roundabout workout

** used the 12kg - never used the light weight for this - last time used the 14kg and 16kg. 
**12kg was perfect for today, nice easy fun workout! =)

H Snatch, LCCJ

Buy in:

• jumprope 2:30 nonstop (to Bad Girlfriend)

WOD:

• H Snatch  (14kg)      5:00 w/:30 off
• 1A LCCJ (20kg)      5:00 w/:30 off
• H Snatch  (14kg)      5:00 w/:30 off
• H Snatch  (14kg)      5:00 w/:30 off
• 1A LCCJ (16kg)      5:00 w/:30 off
• H Snatch  (14kg)      5:00 w/:30 off

NOTES:

* H Snatch 12RPM
* LCCJ w/ 20 kg 4RPM, w/ 16kg 8RPM

Drop Set Swings

 Buy in:

• 3X3 pullups
• 30 swings 8kg switching every 5 reps

WOD:

• 2 rounds:
• 24kg 15/15
• 16kg 25/25
• 12kg 35/35
• :30 seconds rest between sets
• 150 swings each set

rest :30 seconds and into:

• 2 rounds
• 20kg  15/15  15/15
• 12kg   35/35  25/25
• 1:00 rest after 3rd round
• 180 swings each set

total swings today:  660


NOTES:
* only wanted to do 4 sets today, since I switched my rest day around, and I will be training tomorrow.
* wanted to try the drop set swings with 2 bells - when I picked up the 20kg to swing 15/15 I had more in me, so I did 15/15 again, then dropped to the 12kg. 
* I start to lose my grip with the heavier bells around 10 reps and have to really work to get to 15!!

Push Press, Clean, Squat

Buy in:

• jumprope 2:30 nonstop - white manila 

WOD:

• Push Press (16kg)    5:00 w/:30 off
• Clean (16kg)            5:00 w/:30 off
• Squat (16kg)            5:00 w/:30 off
• Push Press (16kg)    5:00 w/:30 off
• Clean (16kg)            5:00 w/:30 off
• Squat (14kg)            5:00 w/:30 off

NOTES:
** great workout
** switched every 5 reps for all exercises - didn't count rpm
* concentrated on:
Slow and Steady
Form, Form, Form

1/2 Snatch, LCCJ

Buy in:

• Pullups: 3X3
• Jumprope:
• 3 rounds
• 1:00 on/ :30 off

WOD:

• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (20kg)     5:00 w/ :30 off
• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (16kg)     5:00 w/ :30 off
• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (16kg)     5:00 w/ :30 off

NOTES:
* Slow and Steady was the buzz word for today ;)
* wanted to really work on form, was consistent with the 1/2 snatch at 10RPM, though I've done more, really wanted to take it Slow and Steady and work on form, form, form!!
* form rocked for all rounds!! 
* switched every 5 reps for all rounds except the LCCJ with the 20kg, switched every 2 reps.
** I would like to not do pullups, but I don't want to lose the skill - dropping them to 3X a week - still may be too much....? 

1/2 Snatch, LCCJ

Buy in:

• pullups 3X3
• jumprope:
• 2 rounds
• 1:00. on/ :30 off

WOD:

• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1A LCCJ  (20kg*)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1A LCCJ  (16kg)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off

NOTES:
* dropped down to the 16kg, to complete the last minute - just dragging a bit this morning.....

Drop Set Swings

Buy in:

• Pullups: 3X3
• TGU: 12kg - 3L/3R

WOD:

• 5 rounds:
• 24kg 15/15
• 16kg  25/25
• 12kg  35/35

* 750 swings
* :30 rest between rounds 1-3
* 1:00 rest after rounds 4&5

• 1 round
• 24kg  10/10
• 16kg  30/30
• 12kg  40/40

* 160 swings
**couldn't go another round of 15/15 with the 24, so dropped to 10/10, but then couldn't figure out the numbers in my head at that point to = 150. I was thinking I dropped 10 reps so add 10, but I should have only added on to the 16 OR the 12 not both! LOL

** total - 910 swings today! (in about 30ish minutes, but not sure of the exact time - wasn't paying attention!)
** forearms were ON FIRE!!

Push Press, Clean, Squat

Buy in:

• Wendler Jump rope warmup

WOD:

• Push Press (16kg)   5:00 w/ :30 off
• Clean (16kg)           5:00 w/ :30 off
• Squat (16kg)           5:00 w/ :30 off
• Push Press (16kg)   5:00 w/ :30 off
• Clean (16kg)           5:00 w/ :30 off
• Squat (14kg)           5:00 w/ :30 off

NOTES:
OY! What a workout! 2nd round of squats was TOUGH!.....puke worthy! ;)
** switched every 5 reps for the push press and cleans, switched every 3 reps for the squats
** didn't count RPMs, but once in the cleans, counted for one minute and I was at 11 RPMS =) - mostly just counted up to 5 (or 3) and then switched for all exercises!!

1/2 Snatch, LCCJ

Buy in:

• 3X3 Pullups
• Jumprope- white manila:
• 3 rounds- :30 on/ :30 off
• 1 round - 1:00 on

WOD:

• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (20kg)   5:00 w/ :30 off
• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (16kg)   5:00 w/ :30 off
• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (16kg)   5:00 w/ :30 off

NOTES:
* picked up the 16kg for the 2nd round of LCCJs and it felt so light, I checked to make sure I picked up the right bell!!! LOL!
* Great training today, really tough!
*  form rocked!!

* switched sides every 5 reps for both the snatch and the LCCJ
* switched every 2 reps for the LCCJ with the 20kg

1/2 Snatch, LCCJ

Buy in:

• Jumprope - white manila
• 3 rounds
• :30 on/ :30 off

WOD:

• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1A LCCJ (20kg!!)  5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1A LCCJ (16kg)    5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off

NOTES:
OMG!! can't believe I LCCJ'd for 5 minutes with the 20kg!! WHOO  HOO!! .... RPMs were low, but who cares!!!--->4RPM
** doing the 1/2 snatch then rest 30 seconds then doing it again, ..... did me in. That was tough - it felt like there was NO  rest at all between sets.
** for the last round of 1/2 snatches, I picked up the 12kg - playing it safe/ getting out of my ego - hell, I LCCJ'd for 5 minutes with the 20kg - I rock;) - what do I care if I snatch the 12 now?!?-- **ha ha** LOL!! But it was TOO light!!... so I picked up the 14kg and just slowed down the reps and worked the time (previously was doing 13RPM slowed it down to 9ish RPM ) form rocked!
** I've been thinking of jerking the 20kg for a few weeks now, thought today was a good day to give it a shot, felt strong, got a good nights sleep and I have 2 days off now to recover.  My goal was actually to see if I could go 2 minutes, but when I hit that point - I felt good and wanted to see how far I could go.

Active Rest

Buy in:
wendler jump rope warm up

WOD:
3X5 Pullups


Cash out:
2X10 kte

Drop Set Swings

Buy in:

• 5X3 Pullups
• Wendler Jump rope - thanks Gayle ;)
• * 100 single jump
• * 50 right leg
• * 50 left leg
• * 100 alternating 
• * 50 high knee
• * 100 single jump

WOD:

• 4 rounds:
• 24kg 15/15
• 16kg 25/25
• 12kg 35/35

* rested :40 between 1st 2 rounds
* rested 1 minute after 3rd round
* last round - split the 24kg 15/15 swings into sets of 5l/5r 3X to make 15 - forearms were on fire!!
* its been a long time since I swung Bertha!! (the 24kg!)
* I had more time, thought about swinging the 20kg instead of the 24, for a set, but really,.... I was done!!
* 600 swings

Push Press/Clean/Squat

Buy in:

• 4X3 pullups
• 3 rounds: - :30 on/:30 off Jump rope

WOD:

• Push Press (16kg) 5:00 w/ :30 off
• Clean (14kg) 5:00 w/ :30 off
• Squat (14kg) 5:00 w/ :30 off
• Push Press (16kg) 5:00 w/ :30 off
• Clean (16kg) 5:00 w/ :30 off  
• Squat (14kg) 5:00 w/ :30 off

NOTES:
*Hard day today!  - I was a puddle of sweat at the end!!
* on all exercises, I switched after every 5 reps.
*Push presses went well
*Cleans were too easy with the 14kg (20RPM) so upped to the 16kg
*Squats good with the 14kg - 2nd round of squats were hard. Had to keep telling myself how much time was left and "worked the time". all squats were racked
* I was really happy with my form on all the exercises.

* next week, maybe no pullups in the warm up......?

1/2 Snatch, LCCJ

Buy in:

• 3X3 Pullups

WOD:

• 1/2 Snatch (14kg)   5:00 w/ :30 off
• 1A LCCJ (16kg)  5:00 w/ :30 off
• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (16kg)  5:00 w/ :30 off
• 1/2 Snatch (14kg) 5:00 w/ :30 off
• 1A LCCJ (16kg)  5:00 w/ :30 off

NOTES:
*GREAT WORKOUT! 
*No extra rests taken =)
*Happy with the weights I used -> that I was able to stay with them and not drop!...surprised!
1/2 Snatch : 

• 10-11 RPM
• switched every 5 reps

LCCJ:

• didn't count RPM's 
• switched every 4 reps

Timed Sets

Buy In:

• 4X4 Pullups

WOD:

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 6:00 w/ 1:00 off

** 10 RPM - last round 8-9 RPM

Timed Sets

buy in:

• 3X3 pullups

WOD:

• Push Press (16kg)
• switching every 4 reps
• 4 rounds
• 3:00 w/ :30 off

** didn't count RPMs
** went REALLY well today - was considering continuing rounds for a total of 20 minutes. - but me being me, (anal) I also wanted to finish the day "as Rx'd" so ended up only doing 1 extra round..... really felt I could have gone the 2-3 more rounds.....very challenging, but doable

• Swing (16kg/14kg)
• 4 rounds
• :30/:30 for 3:00 w/:30 off

** first 3 rounds with the 16kg
** last round with the 14kg
** can't seem to go 4 rounds with the 16kg --> something to shoot for

• Squat (14kg)
• NONSTOP 6:00

** racked squats - changing sides on the minute
** last minute was HARD!
** 6 RPMs - except last 2 minutes: 5 RPM
** great squat form though! =)

Timed Sets

buy in:

• 5X3 pullups

WOD:

• Clean + Push Press (16kg)
• switching every 3 reps
• 5 rounds
• 3:00 w/ 1:00 off

** 6 RPM
** all push presses, but good form
** last round was challenging - in a good way

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

** 10 RPM

NOTES:
* great training session today!!!!!
* worked/concentrated on nailing form - and I felt I really did =)

Timed Sets

Buy in:

• Pullups: 4,3,3,2,1

WOD:

• Clean and Squat (16kg)
• switched every 3 reps
• NONSTOP 9:00
• Rest 2:00

** didn't count RPM's
** was supposed to do 10 minutes nonstop, but stopped at 9. didn't have the umph to do the last 1 min. with the 14kg (last week only did 6 min. with the 16kg)

• Swing/Jerk (16kg)
• NONSTOP 20:00
• 5 rounds of:
• :30/:30 2:00 swings
• :30/:30 2:00 jerks

** again didn't count RPM's just worked on form
** 9 min. of clean and squats with the 16kg was tough, so I took it easy with the swing/jerk combo  - goal was just to complete it - and I did =)

Timed Sets

Buy in:

• Pullups: 4,4,3,2,1 

WOD:

• 1/2 Snatch (14kg)
• switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

** went okay - form just okay

NOTES:
** from now on, unless otherwise noted - I will be holding for 10 seconds (or more- building to 15 seconds) at the top of any 1 rep of pullups

Timed Sets

Buy in:

• Pullups: 4,3,3,2,1

WOD:

• Push Press (16kg)
• switching every 3 reps
• 3 rounds
• 3:00 w/ :30 off

** went well, good form!
** 6 RPM

• Swing (16kg/14kg)
• 4 rounds:
• :30/:30 for 3:00 w/ :30 off

** first 3 rounds with the 16kg, last round with the 14

• Squat (14kg)
• NONSTOP 6:00

** 5-6 RPM - mostly 5
**Rx'd 5:00 ---> increased to 6:00
** racked squats - switching at the top of the minute

Variety Day

Buy in:

• pullups: 4,3,3,2,1 

WOD:

• TRACY RIFKIND'S KB Roundabout Workout
• 16kg & 14kg

Great workout!! =)

Timed Sets

Buy in:

• Pullups:
• 4,3,3,2,1
• Jump rope
• 2 rounds :30/:30
• 1 round 1 full minute of jump rope

WOD:

• Clean + Push Press (16kg)
• switching every 3 reps
• 4 rounds
• 3:00 w/ 1:00 off

** pretty consistently 6 RPM
** all presses were push pressses
** last round tough!

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

Timed Sets

Buy in:

• Pullups: 4,3,2,2,1 (held for 10 seconds at top of the 1 rep)

WOD:

• Clean + Squat (= 1 rep)
• Alternating every 3-4 reps
• 6 minutes NONSTOP 16kg
• 4 minutes NONSTOP 14kg (8RPM)

• Rest 2:00

** I did not stop when I switched from the 16 to 14 kg
** I didn't count RPM's with the 16kg - it was definitely less than 8 RPM, probably around 4
** wasn't sure if I should have stopped at 6 min. when I was done with the 16 or continue with the 14. Since I still had some juice in the tank, I went forward with the 14.

• Swing/Jerk (16kg)
• as follows:
• 1 round - :30/:30  5:00 Swings, :30/:30  5:00 Jerks
• 1 round - :30/:30  3:00 Swings, :30/:30  3:00 Jerks
• 1 round - :30/:30 2:00 Swings, :30/:30 2:00 Jerks

** total 20 min. nonstop of swing/jerk combo!! WHOO HOO!!!
** my goal was to see if I could do two, 5 min. rounds of the combo, but I was more than happy with todays training!!

Russian Pullups

Russian Pullup Program:

day 7 

pullups: 4,3,2,1,1 

at the top of the 1 rep- each time- held for 10 seconds

Timed Sets

Buy in:

• pullups: 4,3,2,1 (held 10 seconds at the top of the 1 rep)

WOD:

• 1/2 Snatch (12kg)
• switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

** dropped to the 12 kg today -> took a 1+ hour yoga class yesterday - a lot of shoulder work- was up late at baseball, and was generally sluggish this morning.
** love that this program allows for dropping weight - and I still got a good training session in - working form.
** on another note - WOW is the 12kg light for snatches!! never thought I'd say that! =)

Timed Sets

Buy in:

• pullups: 3,3,2,1 (10 second hold at the top of the 1 rep)

WOD:

• Push Press (16kg)
• switching every 5 reps
• 3 rounds
• 3:00 w/ :30 off

** went REALLY well!!
** great form, no fatigue

• Swing (16kg/14kg)
• 4 rounds
• :30/:30 for 3:00 w/:30 off

** first 3 rounds with the 16kg
** last round with the 14kg
** grip was gone at the end of the 3rd round

• Squat (14kg)
• NONSTOP 5:00

* switched every minute
* all squats racked except last 3 were goblet squats
* went well, form good - may add a minute to this next week

Variety Day

Buy in:

• Pullups: 3,2,2,1 (held for 10 seconds!! at the top of the 1 rep pullup)

WOD:

• 3X5 deadlift 115#

Cash out:
adapted THIS WORKOUT for the cashout

• 5 rounds of:
• 30 seconds jumprope
• a set of pushups (7)
• 30 seconds jumprope
• a set of kte's (5)

NOTES:
* haven't deadlifted in a month (or more) so started off light. good weight, went up well.
* for the cash out - I wasn't going to do squats, since I am doing them for 5 min. tomorrow =)

Timed Sets

Buy in:

• pullups: 3,2,1,1-the single pullups I held for 7seconds at the top

WOD:

• Clean + Press/Push Press (16kg)
• Switching every 3
• 3:00 w/ 1:00 off
• 3:00 w/ 1:00 off
• 2:00 w/ 1:00 off
• 2:00 w/ 1:00 off

* I didn't worry or count rpm's - really worked the time. - slow and steady
* went well!
* all reps were push presses
* used the 16kg for the whole time. =)

• 1/2 Snatch (14kg/16kg)
• Switching every 5 reps
• 4 rounds 
• 4:00 w/ :30 off

* felt really strong today, form was good, was in the slow and steady groove, so I used the 16kg for the last round switching every 1-2 reps - didn't count rpm's with the 16
* 8-10 rpms with the 14kg

NOTES:
* really good workout today. felt really strong, felt my form was really good, felt I used the time well and took plenty of rest as needed for the c&p - no fatigue.
* I was planning on doing Tracy's beginner swing class again tomorrow, but I think I will take it easy and do something less taxing.
 

Timed Sets

Buy in:

• Pullups: 3,2,1,1 - held for 7 seconds at the top of the singles

WOD:

• Clean + Squat (= 1 rep)
• 14kg
• 12:00
• Alt. every 3 reps
• rest 2:00

• Swing/Jerk (16kg)
• Alternating swings and jerks:
• continuously:
• :30/:30 2:00 swings
• :30/:30 2:00 jerks

** 4 rounds as Rx'd - 8 RPM jerks
** 2 rounds :30/:30 1:00 swings- :30/:30 1:00 jerks - jerks 7RPM
** total 20:00

:

Timed Sets

Buy in:

• Russian Pullup Program
• day 12 (last day of the 3RM program)
• 5,4,3,2,1 - held the last one at the top for 7 seconds

WOD:

• 1/2 Snatch (14kg)
• switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 6:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

* didn't count RPMs
from the above, right into:

• Snatch (12kg)
• 3:00 w/ :30 off

* 15 RPM

NOTES:
Russian Pullup Program:
* since I had trouble with the 5 pullups this morning, I am just going to start back with the 3RM program on Monday. my goal is only to continue with pullups and keep up the skill, so I am okay with redoing the 3Rm program. when i feel comfortable with day 12, i am going to try the 3rm program with the 10# vest.
Snatches:
* in the above post, italicized rounds were tweaked to add more time to the training.
* last few 1/2 snatches form was going, so I switched to the 12kg. since it was SO light and easy, I switched to the full snatch. FUN.
 

Timed Sets

Buy in:

• Russian Pullup Program
• day 11
• 4,4,3,2,1

WOD:

• Push Press (16kg)
• switching every 3 reps
• 3  rounds
• 3:00 w/ :30 off

* 6 RPM

• Swing (16kg) 
• 4 rounds
• :30/:30 for 3:00 with :30 off

* last round really hard - last minute of last round, wasn't sure I was going to make it, my grip was toast!
* added the extra round =)

• Squat (14kg)
• switching every 4 reps
• NONSTOP 5:00

* all squats were racked
* nice and smooth - good form and time went quicker than usual
* ~ 7 RPM

NOTE:
** rested 1 minute between the swing and the squat instead of the usual :30, was re-setting my gymboss and went over :30, and I am anal, and wanted to start when the second hand was on the 12.

Variety day with Tracy!

buy in:

• Russian Pullup Program
• day 10
• 4,3,3,2,1 (held the last 1 for 7 seconds at the top!)

WOD:

• Tracy Rifkind's FREE Beginner Roundabout Swing Class

*I  used the 14kg throughout. 
* This workout totally rocked! can't wait to try again on Saturday with the 16kg and 14kg!- although I will probably be a puddle on the floor when I finish! =)

Timed Sets

Buy in:

• Russian Pullup Program
• day 9
• 4,3,3,2,1

WOD:

• Clean (16kg)
• switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

* didn't count RPM, just worked the time and on my form

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

* again didn't count  RPM
* form not so good today on the right side - left side was spot on. weird because I'm right handed! banged my right forearm once or twice, may have a bruise later today.  argh!

• Bottoms up Clean (12kg)
• Switching every 5 reps
• 2 rounds
• 3:00 w/ :30 off

* this was hard today at the end of the workout. really had to work on TENSION!
* 12 RPM


NOTES:
** just want to note today, how mental this workout is! - last night was back to school night, and I was thinking this morning of what I should have/ could have said!  Also I was thinking about how much of the workout I had left, and that I was running late, since the High School bus came late today. So my head wasn't totally in the game today.... argh again!

Timed Sets

Buy in:

• Russian Pullup Program
• day 8
• 4,3,2,2,1

WOD:

• Clean+Squat (= 1 rep) 
• 14kg
• alternating every 3 reps
• 10:00 NONSTOP
• 2:00 Rest

* 6 RPM
* this was hard today. really worked on form and getting low in the squat

• Swing/Jerk (16kg)
• alternating swings and jerks:
• :30/:30 2:00 swings
• :30/:30 2:00 jerks
• 3 rounds Rx'd --> did 4 rounds
• rest 1:00 at the end of 4 rounds

* 36 rpm swings
* 8 rpm jerks
* the 4th round of the swing/jerk combo was tough and put me over the edge! 
* I needed a full minute for recovery to continue with the presses.

• Press (14kg)
• switching after every 3 reps
• NONSTOP 4:00

* 6-7 rpm

NOTES:
* really hard workout today.

Russian Pullups

Russian Pullup Program

day 7

4,3,2,1,1

Timed Sets

Bad a$$ Day!
(other wise known as 1/2 Snatch day......but with the 14kg!!!)

Buy in:

• Jumprope - manila - 2#
• 3 minutes straight

• Russian Pullup Program
• day 5
• 4,3,2,1 (for the last 1 this week, I've been holding 5+ seconds at the top)

WOD:

• 1/2 Snatch (14kg)
• Switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off
• and I added:--->
• 3:00 w/ :30 off!!!

** ALL WITH THE 14KG!!  WHOO HOO!
** I felt really strong today, so I wanted to see how far/long I could go with the 14kg, since I use it on Tuesday for the snatch. I had the 12kg close by, in case I needed to switch.
** constantly did a 10 RPM except the last min. or so
** feeling really bad a$$ right now

Timed Sets

Buy in:

• Russian Pullup Program
• day 4
• 3,3,2,1

WOD:

• Push Press (16kg)
• switch as needed (every 3 reps) 
• 3 Rounds
• 3:00 w/ :30 off

** 6 RPM

• Swing (16kg)
• 3 Rounds
• :30/:30 for 3:00 w/ :30 off 

** last round was Hard!!
** happy I used the 16kg for all rounds =)

• Squat (14kg)
• NONSTOP 5:00

** HARD!! barely made it thru!
** switched every 5 reps
** did not count reps after 1st minute, first minute - 7 RPM - probably less by the last minute!
** all squats racked, switching r/l except last :30 goblet squat

NOTES:
** todays workout was a personal best for me. I used the weights I wanted and was able to stick with them for all Rx'd rounds. I considered dropping to the 14kg for the last round of swings, but then felt good enough to push through. I had the 14 close by though, just in case ;)

Variety Day

Buy in:

• Russian Pullup Program
• day 3 
• 3,2,2,1

• TGU
• 20kg
• 1L/1R

WOD:

• Swing/Jerk (14kg)
• 5 rounds NONSTOP
• alternating swing/jerk
• :30/:30 2:00 Swing
• :30/:30 2:00 Jerk

** Swings - 37 RPM
** Jerk - 10-11 RPM
** 20 minutes

Cash out:

• 4X5 KTE 

Timed Sets

Buy in:

• Russian Pullup Program
• day 2
• 3,2,1,1
 

• jumprope - white manila
• 2 rounds 30 seconds on/30 seconds off
• 1 round - 1 minute continuous jumping

WOD:

• Clean (14/16kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

**first round with the 14kg - 15 RPM
**second round with the 16kg - 10 RPM

• 1/2 Snatch (14kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/:30 off

** all rounds with the 14kg!! =)
** 1st 2 rounds 10 RPM
** 2nd 2 rounds, slowed down, worked the time - didn't count reps- somewhere between 6-8 rpms....

• Bottoms Up Clean (12kg)
• Switching every 5 reps
• 2 rounds
• 3:00 w/ :30 off

** 11 RPM

Timed Sets

Buy in:

• Russian Pull up Program
• Day 1 (wanted to start over)
• 3,2,1,1

WOD:

• Clean + Squat (= 1 rep)
• 14kg
• alternated every 4 reps
• NONSTOP 10:00
• Rest 1:00-2:00

** 7-8 RPMs
** took the full 2 min. rest
** tough after the 6th minute

• Swing/Jerk (16kg)
• Alternate swing and jerks
• :30/:30 2:00 Swings
• :30/:30 2:00 Jerks
• 3 rounds

** Swings 38 RPM
** Jerks 6 RPM
** love this exercise combo - thinking of dropping the weight and going for longer on my variety day
** took a 1 minute rest between this and the Press

• Press (14kg)
• switching every 3 reps
• NONSTOP 4:00

** although the weight felt good for the first 2 minutes after using the 16 for jerks, this was tough!
** 6 RPM the first 3 minutes, 5 RPM the last minute.