Friday, December 31, 2010

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...

Wednesday, December 29, 2010

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!

Sunday, December 26, 2010

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!

Friday, December 24, 2010

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.

Wednesday, December 22, 2010

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

Tuesday, December 21, 2010

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

Monday, December 20, 2010

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! =)

Saturday, December 18, 2010

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 

Friday, December 17, 2010

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 =) =)

Thursday, December 16, 2010

New Kettlebells arrive

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

Wednesday, December 15, 2010

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
 

Tuesday, December 14, 2010

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! =)


 

Monday, December 13, 2010

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!

Saturday, December 11, 2010

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 

Friday, December 10, 2010

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.

Wednesday, December 8, 2010

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.=)

Tuesday, December 7, 2010

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.

Monday, December 6, 2010

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

Friday, December 3, 2010

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

Thursday, December 2, 2010

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

Wednesday, December 1, 2010

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 challengebut decided to hold off until a later date. .... I hope Gayle, Lisa and  Melissa got off to a great start today!!! =)