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 =)