Yoga

Eoin Finn Blissology

20 minute yoga podcast

I really enjoyed this!

H Snatch, LCCJ, Jerk

grind: 16kg snatch/tgu  5 min.

h snatch  18kg    :30/:30 for 2:00 w/1:00 off x3

1Ajerk      18kg    :30/:30 for 4:00 w/1:00 off

1Alccj       16kg    3:00/3:00 for 6:00 w/1:00 off

Yoga: hip openers

NOTES:
** The 18kg felt good- I wanted to take it slow, since this is the first time snatching and jerking with it.

Yoga

Sage Roundtree Podcast:

Sun Salutations 

Yin Hips

VO2 & 5 rep swings

manila jumprope 1:00 on/:15 off x3

VO2 training

12kg

46 sets

39 sets @ 6 reps

7 sets @ 7 reps

** went well, set the gymboss for 40 sets, but I had a few more sets in me so  went longer....

** I was holding the bell over my head till the beep after the 6th rep for a while, so I decided to go for 7 reps.

Swings:

18kg

20 sets of Tracy’s 5 rep swings HERE

Straight arm Plank 1:30 on/:15 off x2

Dbl Jerk, Clean

16kg  TGU  3r/3l

  

dbl jerk   2-12kg   2:30on/ 1:00off x5

clean       16kg     4:00/4:00 for 8:00 w/1:00 off

clean       18kg     :30/:30 for 6:00 w/ 1:00 off

NOTES:
** the 18kg felt good! 

Snatch, LCCJ

manila jumprope 1:00on/:15 off x3

Tracy’s 5x5 swings 16kg

snatch     12kg   5:00/5:00 for 10:00 w/1:00off 

1Alccj       14kg   4:00/4:00 for 8:00 w/1:00 off x2

straight arm planks 2:00on

NOTES:

Snatch:
** grip with the snatch was gone the last minute on the L. 

** 12rpm throughout except that last min - that was 5rpm

5 rep swing routine & Swings

5 rep swing routine  From Tracy's Blog HERE

12kg

10 sets of 5 reps 2 hd swings ("on the 15 sec x 10 = 2.5 min)

10 transfer swings (15/15)

10 "swing-transfers" (20 reps total), (30/15)

5/5 one hand swings x 4 = 40 reps (1 min/15)

5 minutes per rotation, 120 swings

repeat 5 times

25 min 600 swings

end the workout w/10 sets of 5 rep 2 hd swings ("on the 15 sec") 

27.5 min, 650 swings

All rotations, only 15 seconds rest between all sets (excluding the 5 reps sets, of course)

Swings 18kg  :30/:30 for 4:00

 NOTES:
** hit all times as Rx’d

** changes to Tracy’s routine  in green

** A  lot of FUN!! The time just flew by!

H Snatch, LCCJ

Tracys new 5 rep swings x8    12kg

h snatch  16kg    :30/:30 for 6:00 w/1:00 off x1

1Alccj       16kg    3:00/3:00; 1:00/1:00 for 8:00 w/2:00 off x1

1Alccj       14kg   4:00/4:00 for 8:00 w/1:00off x1

Straight arm plank  2:00on/:30 off x2

Roundabouts

From Tracy’s Blogpost HERE

1 roundabout = 8 reps

5 roundabouts = 40 reps/1 min

1st rotation -120 reps

12kg 5 rd ab (40 reps, 1 min/1 min)

16kg 5 rd ab (40 reps, 1 min. 1 min)

20kg 5 rd ab (40 reps, 1 min. 1 min)

2nd rotation - 140 reps

12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

20kg 5 rd ab (40 reps, 1 min/1 min)

3rd rotaion - 150 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/30)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

20kg rd ab (40 reps, 1 min/ 1 min)

4th rotaion - 110 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/30)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

total swings: 520

Straight arm planks: 1:30on/:15off x3

NOTES:
** once again, forgot to tape hands and opened a blister under my pinkie, so I didn’t finish the last rotation. =(

dbl jerk, Clean, Clean & Squat

14kg  TGU  3r/3l

  

dbl jerk   2-12kg   2:00on/:30off x5

clean       14kg     4:00/4:00 for 8:00 

clean & squat       12kg     3:00/3:00 for 6:00 

NOTES:

working the time =)

Snatch, LCCJ

manila jumprope 1:00on/:30 off x3

snatch     12kg   4:00/4:00 for 8:00 w/1:00off x2

** 2 min rest then into:

1Alccj       12kg   5:00/5:00 for 10:00 w/1:00 off 

straight arm planks 1:30on/:30off x2

NOTES:

** the lccj was too easy with the 12kg, so i went longer- fun! =)

Snatch, LCCJ

12kg  1sw/1sn/1tr  x2

Snatch       12kg    4:00/4:00 for 8:00 w/ 1:00 off x1

1ALCCJ      14kg    4:00/4:00 for 8:00 w/1:00 off x2

Swing        24kg      :30/:30 for 1:00 w/1:00 off x2

Plank   straight arm 2:00 on/:30 off x2

Roundabouts

3 pullups

16kg TGU 3/3

tried the 20kg snatch today:

12kg snatch  5/5

14kg h snatch 5/5

16kg h snatch 5/5

20kg h snatch 1right - left got up but not good form- arm was too far away from my head. I was able to control the bell down to the floor though. 

From Tracy's blog post HERE

Roundabouts 

2 hd sw,

tr R

R one hd sw

tr 2 hd

2 hd sw,

tr L,

L one hd sw,

tr 2 hd

1 roundabout = 8 reps

5 roundabouts = 40 reps/1 min

1st rotation -120 reps

12kg 5 rd ab (40 reps, 1 min/1 min)

16kg 5 rd ab (40 reps, 1 min. 1 min)

20kg 5 rd ab (40 reps, 1 min. 1 min)

2nd rotation - 140 reps

12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

20kg 5 rd ab (40 reps, 1 min/1 min)

3rd rotaion - 150 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

20kg rd ab (40 reps, 1 min/ 1 min)

total time 18 min. - 410 swings

NOTES:
* the roundabout confusing till I got it. followed the utube video for the first 3 sets in the first rotation till I got it...follwed the whole video for the last part of the workout.....

** hit times as rx’d

Dbl Jerk, Clean, Squat

TGU  14kg  2l then 2r

manila jumprope  2:00 nonstop

Dbl Jerk     2- 12kg     2:00 on/:30 off x 7

Clean   16kg    3:00/3:00 for 6:00 w/1:00off x1

Squat   12kg    3:00/3:00 for 6:00 w/1:00off x1

             

Straight arm planks:    

2:00on/:30off x2 =)

1:00on/done!

Snatch Day

2 pullups

12kg 1sw/1sn/1tr; 1sn/1tr

Snatch   12kg    4:00/4:00 for 8:00 w/1:00 off x3

Swing     24kg    :30/:30 for 1:00

NOTES:
WOW! Simple - NOT easy! This was a REALLY hard workout! =)

H Snatch, LCCJ

12kg  1sw/1sn/1tr (1min work/:30 rest)

14kg  1sw/1sn/1tr (1min work/:30 rest)

H Snatch   16kg    :30/:30 for 6:00 w/1:00 off x2

1ALCCJ      14kg    3:00/3:00 for 18:00 NONSTOP

Straight arm plank: 1:30 on/:30 rest x2

Drop Set Swings

16kg: 10 2 hd swing x 5 sets (15/15 x 5 = 2.5 min) = 50 swings

Drop set swings

3 rounds

1 minute rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 450 swings

1 round

24kg        20/20

16kg        30/30

12kg        40/40

180 swings

to even things out:

16kg 10/10

20 swings

total swings today: 700

cash out:

Straight arm planks:    

2:00on/:30off x1

1:30on/:30off x1

Dbl Jerk, Clean

TGU  14kg  2l then 2r

manila jumprope  2:00 nonstop

Dbl Jerk     2- 12kg     2:00 on/:30 off x 7 

Clean   16kg    1:30/1:30 for 6:00 w/1:00off x1

Clean   16kg    2:00/2:00; 1:00/1:00 for 6:00 w/1:00off x1

H Snatch, LCCJ

12kg 1sw/1sn/1tr;  x3

H Snatch  16kg   :30/:30 for 6:00 w/1:00 off  x2

1ALCCJ    16kg    3:00/3:00 for 6:00 w/1:00 off x2

Swing   24kg   :30/:30 for 1 min w/ 1:00 off x2

Plank   straight arm 2:00 on/:30 off x2 =)

HELL YES!!

Hungarian Hundred 

12kg

10 rounds

5/5 snatches x 2, 1 min/:30 (20 reps)

10/10 x 1, 1 min/:30 (20 reps)

1-5 sn ladder 1.5 min/:30 (30 reps) 

5-1 sn ld, 1.5 min/:30 (30 reps)

4 work sets = 7 min, 100 snatch reps! 

total - 1000 snatches!!

NOTES:

** hit all times as Rx’d
** Tracy challenged me to do 1000 - so I started, planning on doing 7 rounds.... at that point I felt I still had some in me, so I kept going.  Can’t believe I did 10 rounds!!!  =)  Doing the happy dance!! WHOO HOO!!

From Tracy's blogpost HERE

Hungarian Hundred - Snatches

3 pullups

Hungarian Hundred 

from Tracy's blog HERE

all rounds with the 12kg

2 rounds: 

5/5 snatches x 2, 1 min/:30 (20 reps)

10/10 x 1, 1 min/:30 (20 reps)

1-5 sn ladder 1.5 min/:30(30 reps) 

5-1 sn ld, 1.5 min/:30 (30 reps)

2 rounds: 

5/5 snatches x 2, 1 min/:15 (20 reps)

10/10 x 1, 1 min/:15 (20 reps)

1-5 sn ladder 1.5 min/:15(30 reps) 

5-1 sn ld, 1.5 min/:15 (30 reps)

Each rotation of 4 work sets = 100 snatch reps! 

total: 400 snatches

** shortened the rest periods from Tracy's original post
** hit times as Rx'd

Dbl Jerk, Clean

TGU 14kg 3l/3r

Dbl Jerk     2- 12kg     2:00 on/1:00 off x 10

Straight arm planks:    

2:00on/:15off x1

1:00on/:15off x1

H Snatch, Jerk

2x2 pullups

12kg 1sw/1sn/1tr; 1sw/1tr

H Snatch  14kg    3:00/3:00 for 6:00 w/:30 off  x2

1AJerk    16kg    3:00/3:00 for 6:00 w/:30 off x2

Swing      24kg    :30/:30 for 1 min w/ 1:00 off x3

H Snatch

3 pullups

12kg  1sw/1sn/1tr; 1sn/1tr

H Snatch   14kg  3:00/3:00 for 18:00; 1:00/1:00 for 2:00

                            total 20:00 nonstop

Swing  24kg   :30/:30 for 2:00 w/1:00 off x1

                     :30/:30 for 1:00 w/1:00 off x2

600 swings, Squats

2x2 pullups

Tracy’s 9.23.11 3x3 swings HERE

16kg

all rests 15 seconds

1st rotation = 40 swings

10 2 hd sw x 4 (15/15 x 4 = 2 min)

2nd rotation = 80 swings

20 2 hd sw x 1

20 tr x 3 

(30/15 x 4 = 3 min, advanced)

3rd rotation = 120 swings

30 2 hd sw x 1 

30 tr x 1 

1/2 sw ld x 3 x 2

(45/15 x 4 = 4 min, advanced)

4th rotation = 160 swings

40 2 hd sw x 1 

40 tr x 1 

1/2 sw ld x 4 x 1 (40 reps)

5/5 x 4 x 1 (40 reps) 

(1.0/15 x 4 = 5 min, advanced)

total workout up to this point 

(14 min = 400 sw, advanced)

5th rotation - 15 seconds rest between combos

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

 3.5 min = 100 sw 

6th rotation - 15 seconds rest between combos

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

 3.5 min = 100 sw 

21 min = 600 sw, advanced

Squat   14kg   2:00/2:00; 1:00/1:00 for 6:00

Dbl Jerk, Clean

manila jumprope   :45 work/:15 rest x3

TGU 14kg 3l/3r

Dbl Jerk     2-12kg     1:30 on/:30 off x 3

Dbl Jerk     2-12kg     2:00on/1:00 off x5

Clean   16kg    1:30/1:30 for 6:00 w/:30off x2

                  

Straight arm planks    1:30on/:15off x2

H Snatch, LCCJ

3 pullups

12kg 1sw/1sn/1tr; 1sw/1tr

H Snatch  14kg   3:00/3:00 for 6:00 w/ :30 off  x2

1ALCCJ    16kg    3:00/3:00 for 6:00 w/1:00 off x2

Swing   24kg   :30/:30 for 1 min w/ 1:00 off x2

H Snatch, LCCJ

3 pullups - looked good/felt good!

12kg  1sw/1sn/1tr ;  1sn/1tr

H Snatch   16kg     :30/:30 for 6:00 w/1:00 off x2

1ALCCJ     16kg     3:00/3:00 for 6:00 w/1:00 off x1

Swing       24kg     :30/:30 for 1:00 w/1:00 off x2

Plank   straight arm 1:30 on/:15 off x3 =)

700 swings, squats

From Tracy’s blogpost 11.9.11 HERE

warm up is always "equal work to rest"

10 2 hd sw (15/15)

20 tr (30/30)

30 2 hd sw (45/45)

10 R/10 L 1 hd sw x 2 (1.0/1.0)

100 swings 5 min.

12kg, 1st rotation

10 R/10 L 1 hd sw x 2, 15 sec rest

10 R/10 L 1 hd swx 2 30 sec rest

10 R/10 L 1 hd sw x 2, 45 sec rest

10 R/10 L 1 hd sw x 2 1 min rest

10 R/10 L 1 hd swx 2

1 min rest.

14kg, 2nd rotation

40 tr, 15 sec rest

40 tr, 30 sec rest

40 tr, 45 sec rest

40 tr, 1 min rest

40 tr

1 min rest

16kg, 3rd rotation 

40 2 hd sw 15 sec rest

40 2 hd sw, 30 sec rest

40 2 hd sw, 45 sec rest

40 2 hd sw, 1 min rest

40 2 hd sw

done! 700 swings, 27.5 min.

Squat  14kg   2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off

NOTES:
** Tracys workout hit times as Rx’d 

** Added squats since I didn’t do them yesterday

Dbl Jerk, Clean

manila jumprope   :45 work/:15 rest x3

TGU 14kg 3l/3r

Dbl Jerk     2- 12kg     1:30 on/:30 off x 10

Clean        16kg    1:00/1:00 for 6:00 w/:30off x2

                     

Straight arm Plank:   1:30on/:15off x3

NOTES:
** I was having so much fun with the clean, I did it twice! =)

H Snatch, LCCJ, Jerk

3 pullups

12kg 1sw/1sn/1tr; 1sw/1tr

H Snatch  14kg     3:00/3:00 for 6:00 w/1:00 off  x2  (9rpm)

1A Jerk    16kg    3:00/3:00 for 6:00 w/2:00 off x1  (8rpm)

1ALCCJ    16kg     3:00/3:00 for 6:00 w/1:00 off x1

Swing   20kg   :30/:30 for 2 min w/ 1:00 off x1

1000 Swings

Advanced Hungarian Hundred

From Tracy’s Blogpost 

HERE

12kg

Equal work/rest 

10 2 hd sw 15/15 

20 2 hd sw 30/30 

30 2 hd sw 45/45 

40 2 hd sw 1.0/1.0 

5.0 min 100 swings 

Round 1

1 to 1 + 2 to 1 

10 tr 15/15 

10 tr + 10 2 hd sw 30/15 

20 tr 30/30 

20 tr + 20 2 hd sw 1.0/30 

30 tr 45/45 

30 tr + 30 2 hd sw 1.5/45 

40 tr 1.0 

40 tr + 40 2 hd sw 2.0/1.0 

12.5 min (19.5 total time) 

300 swings (400 swings total) 

Round 2

1 to 1, + 2 to 1, + 3 to 1 

5/5 x 1 15/15 

5/5 x 1 + 10 tr 30/15 

5/5 x 1 + 10 tr + 10 2 hd sw 45/15 

5/5 x 2 30/30 

5/5 x 2 + 20 tr 30/15 

5/5 x 2 + 20 tr + 20 2 hd sw 1.5/30 

5/5 x 3 45/45 

5/5 x 3 + 30 tr 1.5/45 

5/5 x 3 + 30 tr + 30 2 hd sw 2.25/45 

5/5 x 4 1.0/1.0 

5/5 x 4 + 40 tr 2.0/1.0 

5/5 x 4 + 40 tr + 40 2 hd sw 3.0/1.0 

22.5 min (42.0) 

600 swings (1000 swings) 

Averages out to 42 sec work/18 sec rest 

Plank   straight arm 1:30 on/:15 off x3 =)

H Snatch, LCCJ, Jerk

3 pullups

12kg  1sw/1sn/1tr ;  1sn/1tr

H Snatch   14kg    3:00/3:00 for 6:00 w/1:00 off x2

1ALCCJ      16kg    3:00/3:00 for 6:00 w/1:00 off x1

1AJerk       16kg    3:00/3:00 for 6:00 w/1:00 off x1

 Swing      20kg      :30/:30 for 2:00 w/1:00 off x2

600 swings - 21 min

16kg

all rests 15 seconds

1st rotation = 40 swings

10 2 hd sw x 4 (15/15 x 4 = 2 min)

2nd rotation = 80 swings

20 2 hd sw x 1

20 tr x 3 

(30/15 x 4 = 3 min, advanced)

3rd rotation = 120 swings

30 2 hd sw x 1 

30 tr x 1 

1/2 sw ld x 3 x 2

(45/15 x 4 = 4 min, advanced)

4th rotation = 160 swings

40 2 hd sw x 1 

40 tr x 1 

1/2 sw ld x 4 x 1 (40 reps)

5/5 x 4 x 1 (40 reps) 

(1.0/15 x 4 = 5 min, advanced)

total workout up to this point 

(14 min = 400 sw, advanced)

5th rotation - 15 seconds rest between combos

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

 3.5 min = 100 sw 

1:00 rest 

6th rotation - 15 seconds rest between combos

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

 3.5 min = 100 sw 

21 min = 600 sw, advanced

NOTES:

** this is the first time through with the 16kg- felt good

** hit all times as Rx’d

** from Tracy's blogpost HERE