H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• 16kg
• H Snatch           10:30 w/1:00 off
• 1A LCCJ             10:00 w/:30 off

NOTES:
** REALLY good training today. could have gone longer with the H Snatch, but wanted to leave something in the tank for the LCCJ's....
** 10:30 H Snatch with the 16kg is a pr for me!!!

1050 Swings

Tracy's Thanksgiving Day workout:

16kg swings

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

1st rotation - 16kg

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

2nd rotation - 14kg

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: 

** This is one of my favorite workouts! FUN, Fun, Fun, and the time flies by! =)

** about half way through the second rotation, I started dreading the 10 2 hd swings!!

** I wish Tracy would post more HV swing workouts ;)!


** I used my Ader kb's for this - so I would remember to use the Hard Style swing!

H Snatch, LCCJ

Buy in:

• TGU 20kg 3L/3R

WOD:

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

NOTES:
** I was enjoying the H Snatch, so I changed todays scheduled workout - made it an intuitive workout ;)
** planned on taking a :30 break between the H snatch and the LCCJ, but I had to reprogram my gymboss......
** the LCCJ for 10 min. was hard!
** felt my form today was really good! =)

Swing Day

Buy in:

• 3X3 Pullups
• TGU 20kg 2L/2R

WOD:
Drop Set Swings:

• 3 rounds 
• :30 rest between rounds
• * 24kg           15/15
• * 16kg           25/25
• * 14kg           35/35

1 minute rest
then:

• * 24kg           15/15
• * 16kg           30/30
• * 14kg           40/40

Cash out:

• Swings
• 20kg
• 3 rounds
• :30/:30 for 2 minutes w/:30 off

NOTES:
** Last round of drop set swings was unplanned to add the extra swings, but I was having fun and went for it.
** total drop set swings: 620
** cash out was good. increased by 1 round (which was my goal)
** much easier to do this workout at noon, then at 6:30am!! ;)

Push Press, Clean, Squat

Buy in:

• TGU Ladder
• 12 kg
• 1L/1R
• 2L/2R
• 3L/3R

WOD:

• 16kg
• Push Press       5:00 w/:30 off
• Clean                 5:00 w/:30 off
• Squat                 5:00 w/:30 off
• Push Press       5:00 w/:30 off
• Clean                 5:00 w/:30 off
• Squat                 3:30 w/:30 off

NOTES:
** this was the first time I used the 16kg for all the exercises. I usually drop to the 14kg on the last round of squats.
** I was shooting for 2 min. with the 16kg on the last round of squats, so I am very happy with the 3:30 minutes I completed..... - although a little bummed I couldn't finish the last 1:30 ;)
** great form and training today

H Snatch, LCCJ

Buy in:

• 3X3 pullups
• jumprope :30 on/:30 off X3

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

H Snatch

Buy in:

• 3X3 Pullups
• TGU 16kg 3L/3R

WOD:

• H Snatch 14kg  16:00 nonstop

Drop Set Swings

Buy in:

• TGU
• 16kg
• 3L/3R

WOD:

• Drop Set Swings
• 3 rounds 
• :30 seconds rest between rounds
• * 24kg         15/15
• * 20kg         25/25
• * 12kg         35/35

• 1 round
• * 24kg         15/15
• * 16kg         25/25
• * 12kg         35/35

Cash Out:

• 20kg Swings
• 2 Rounds
• :30/:30 for 2:00 w/:30 off

NOTES:

* :30 rest between all sets of drop set swings
* goal:  increase the rounds of the cash out by 1 minute each week for a while 

Push Press, Clean, Squat

Buy in:

• TGU 3L/3R (12kg)

WOD:

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

** wasn't sure if I was going to have the umph to workout today after yesterdays workout, but then couldn't figure out how to get the rest of my workouts in this week!
** dropped weights to work on form - the 14kg for squats really was too light =)
** forgot to do my pullups in the buy in today!! will do some later....

1500 swings

Buy in:

• Jumprope white manila
• 5 minutes:
• :30 on/:30 off

WOD:
Tracy's 1500 swings 

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 (video shows this 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
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:

** no school today, the streets are ice! so since I had more time, I did this workout! =)
** FUN! I used the same weights as Tracy

H Snatch, LCCJ

Buy in:

• 3X3 pullups
• 10 sw/:15 rest X5 (14kg)

WOD:

• 16kg
• 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
• Jerk               5:00 w/:30 off

NOTES:
** great workout, took it slow and steady, really worked on my form and handle placement of the bell in the rack position.
** don't know why I changed to the jerk from the lccj for the last round, just did.

Swings, Jerks

Buy in:

• TGU Ladder  (12kg)
• 1L/1R
• 2L/2R
• 3L/3R

WOD:

• Swing/Jerk combo
• Nonstop 12:00
• 3 rounds *
• :30/:30 2:00 Swings
• :30/:30 2:00 Jerks

* 1 round 20kg
* 2 rounds 16kg


NOTES:
* 1 round = 2 min. swings right into 2 min jerks
* today was supposed to be a rest day, but I wanted to do something. this fit the bill - short, intense, fun.

H Snatch

Buy in:

• 3X3 Pullups
• 14kg swings: 10 sw/ :15 rest X5

WOD:

• H Snatch 14kg 30:00 nonstop

 NOTES:

** got in to a groove and just had fun with it! was shooting for 20 min, felt I could go longer when the gymboss went off, so continued for another 10 min. =)
** great training today!

Swings

Buy in:

• 3X3 pullups
• 10 swings/ :15 rest X5 (14kg)

started my usual Wednesday wod:

• drop set swings:
• 1 round:
• 24kg  15/15
• 20kg   25/25
• 14kg   35/35

* then realized with the 2 hr school delay, I could do a longer workout. So.....

WOD:
Tracy's back to basics swings

1 st rotation

20 2 hd sw
20 tr
1 sw, 1 tr x 10 (20 reps)
5/5 1 hand swings x 2 (20 reps)
20 2 hd sw
2 1/2 minutes work/1 min. rest

2nd rotation

20 2 hd sw
1 sw, 1 tr x 10 (20 reps)
5/5 1 hand swings x 2 (20 reps)
20 tr
20 2 hd sw

2 1/2 minutes work/1 min. rest

3rd rotation

20 2 hd sw
5/5 1 hand swings x 2 (20 reps)
20 tr
1 sw, 1 tr (20 reps)
20 2 hd sw

2 1/2 minutes work/1 min. rest

repeat, in order, 10 times = 1000 reps (ends with the 1st rotation btw)


NOTES:::
** all done with the 16kg, except the last round I did with the 14kg. By that time I had already done 1000 swings (if you include the buy in)
** as always, a tough fun workout from Tracy!! =)

Push Press, Clean, Squat

Buy in:

• 12kg TGU 3l/3r

WOD:

• Drop sets Push Press
• * 20kg          5/5
• * 16kg          5/5
• * 14kg          10/10
• Clean (16kg)       5:00 w/:30 off
• Squat (16kg)        5:00 w/:30 off
• Drop sets Push Press
• * 20kg          3/3
• * 16kg          6/6
• * 14kg          10/10
• Clean (20kg)         3:00 w/:30 off
• Squat (14kg)         5:00 w/:30 off

NOTES: 

** Push press went up NICE and easy with the right arm (probably could have done 6-7) - left arm wonky on the last rep both sets.... 
** the first round of squats with 16kg, really did me in for some reason.... it affected my push press with the 20kg in the second round - I do my left side first.
** the first round of cleans with the 16kg I was doing 15 or more RPM, so I went to the 20kg for the second round......8-ish RPMs.....
** thought about going with the 20kg for the clean last week....should have probably used it in the first round...

H Snatch, LCCJ

Buy in:

• 3X3 pullups
• 10 sw/ :15 rest X 5  (14kg)

WOD:

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

H Snatch, Jerk

Buy in:

• 10 Swings :15 seconds rest X5 (:15 work/ :15 rest ratio) 14kg

WOD:

• H Snatch (14kg)    20:00
• rest 1:30
• Jerk (20kg)   5:00

NOTES:
** wasn't planning this workout - my basement was REALLY cold this morning at 6:30a.m. even with the space heater, so I was going to do the H snatch with the 14kg for the first 5:00 set - as a warm up/work set- and then use the 16kg for the rest of the workout, but I was having so much fun, I just continued with the 14kg.... after, I wasn't fatigued, so I picked up the 20kg to see how long I could jerk it for.  If I had more time, I would have rested  :30 and then jerked it or the 16kg for another 5:00. Still a good workout/training day, so no complaints =)

Drop Set Swings

Buy in:

• 200 swings a la Tracy (12kg)

WOD:

• Drop Set Swings  
• 3 Rounds:
• 24 kg 15/15
• 20kg   25/25
• 14kg   35/35
• 1 minute rest between rounds

Cash out:

• Swings 
• 20kg
• 1 round
• :30/:30 for 2 minutes

NOTES:
** running late today, bus was late for my high schooler!
** 720 total swings today

Push Press, Clean, Squat

Buy in:

• TGU (12kg) 3l/3r
• 3X3 pullups

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

H Snatch, LCCJ

Buy in:

• 3X3 Pullups
• 10 sw/:15 rest X 5 (12kg)

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