Monday, February 28, 2011

H Snatch

Buy in:
  • TGU
  • 20kg
  • 5L/5R

WOD:
  • H Snatch (16kg)     20:00    NONSTOP

NOTES:
** Whoo Hoo!! =)

Saturday, February 26, 2011

Snatch Swing combinations "HV"

Buy in:
  • 100 swings a la Tracy X2 (14kg)

WOD:
From Tracy's Blog


I used the 12kg

All 4 sets are 1 minute in duration

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 16 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)



Using these 4, one minute snatch/swing combinations only the rest period changes

First rotation 1 min work, 1 min rest (consider this your warm-up!). 8 minutes
1 min rest
Second rotation 1 min work, 30 sec rest, 6 minutes
1 min rest
Third rotation, no rest between the 1st and 2nd set, 30 sec before continuing with sets 3, and 4. 5 minutes
1 min rest
Fourth rotation, no rest between 1st, 2nd and 3rd set, 30 sec before continuing with the last and 4th set, 4. 5 minutes
1 minute rest
Fifth rotation, no rest, all four sets done consecutive, 4 minutes

Total workout time 31.5 minutes
490
snatches
220 swings



NOTES:
** I had planned to do a snatch only day with the 16kg, but after yesterdays heavy workout, I didn't have it in me to snatch the 16 for 15+ minutes......plus I really wanted to do this workout, so I rationalized that this has many snatches in it, so I am still doing a "snatch day"!

** this was one tough workout! I am happy to say I completed it as written with the 12kg!
** it was fun up to and including the 3rd rotation, then it got tough- the last round of the last rotation was Hard! =)
* A definite do again!! =)

Friday, February 25, 2011

Jerk, LCCJ

Buy in:
  • TGU
  • 20kg
  • 6L/6R

WOD:
  • Jerk (20kg)                   4:00 w/1:00 off X3
  • 1A LCCJ (16kg)            4:00 w/:30 off X2




NOTES:
** would have done one more round of the LCCJ's but had to take care of the water on the basement floor w/ Michael before he left for work.

** everything that could go wrong this morning Did! - got down to the basement, start my music, and the power goes off! come up for a flashlight, and the power comes back on. Do my TGU (whoo hoo 6!) and set my gymboss for the 3 rounds of 4:00 with the 20kg, I press start, and it makes a weird noise, and starts timing me one round of one minute!! battery is gone/fried!! URG! Go upstairs to get a new one - we have every size battery except the AAA!! - so now I am on my own and have to keep track of time - as I start the Jerks, I notice in the back of the basement there is water all over the floor, and not from the drain where every 2 years we need it snaked, but I don't know where from!! so now I have  to end my workout when Michael is leaving for work, so I can show him this and we could figure out what to do!
** Amazing I had such an awesome workout! Maybe things should go wrong more often!! ;) LOL

Wednesday, February 23, 2011

TracyRif's 100 workout

Buy in:
  • TGU 
  • 20kg
  • 4L/4R

WOD:
Tracys blog post of this workout 

12kg
10/10 x 5 5 min. (100 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 3 3 min (60 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 1 1 min (20 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest

Swings as follows:
I started with #5 and worked my way up to #1-
#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 is the first time I have completed this workout!! =)
** when I started with the 10/10X5 it went so well, I considered just doing the SSST today - knowing I could/would do over 200 snatches in 10 min., but then figured I want to do this workout, so just stick to it!!
** had to slow down my pace to do 10 left/10 right -

500 swings/300 snatches - 30 minutes

Tuesday, February 22, 2011

Push Press, Clean, Squat, Swings

Buy in:
  • 200 Swings a la Tracy 14kg


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
  • Swing                  5:00 w/:30 off


NOTES:
** worked out 2 hours later today (2 hour delayed school openings) and didn't eat before hand - did not have enough in the tank to do squats again, so I just did swings.

** form was spot on for all exercises
** clean - 16rpm - may be time to move up in weight for this 
** push press - 7-9 rpm

Monday, February 21, 2011

H Snatch, LCCJ

Buy in:
  • TGU
  • 20kg
  • 3L/3R

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

Saturday, February 19, 2011

TGU, H Snatch, HV Swings

Buy in:
  • TGU
  • 20kg
  • 5L/5R

WOD:
  • H Snatch 16kg  10:00

Cash out:
Tracy's Swing transfer workout 

I used the 12kg and most swings were purely "hardstyle"
  • 1 swing 1 transfer x 10 (5x each side, 20 reps), 30 sec work/30 sec rest
  • 2 sw, 1 tr, x 10 (30 reps) 45 sec work/30 sec rest
  • 3 sw, 1 tr x 10 (40 reps) 60 sec work/30 sec rest
  • 4 sw, 1 tr x 10 (50 reps) 1 min. 15 sec work/30 sec rest
  • 5 sw, 1 tr x 10 (60 reps) 1 min. 30 sec work/30 sec rest
  • 6 sw, 1 tr x 10 (70 reps) 1 min. 45 sec work/30 sec rest
  • 7 sw, 1 tr x 10 (80 reps) 2 min. work/30 sec rest
  • 8 sw, 1 tr x 10 (90 reps) 2 min. 15 sec work/30 sec rest
  • 9 sw, 1 tr x 10 (100 reps) 2 min. 30 sec work/30 sec rest
  • 10 sw, 1 tr x 10 (110 reps) 2 min. 45 sec work/done..
 * 650 total swings


NOTES:
** the cashout was FUN! maybe next time use the 14kg?

Friday, February 18, 2011

Jerk, LCCJ, Swings

Buy in:
  • TGU
  • 20kg
  • 5L/5R

WOD:
  • Jerk (20kg)  4:00
  • 1A LCCJ (16kg)  6:00

  • Swings (20kg)
  • 3 rounds
  • :30/:30 for 3:00 w/:30 off

NOTES:
** knew I wanted to Jerk the 20kg today, wasn't sure what else I wanted to do....so I ended up with the above.
** after the TGU and Jerk w/ the 20 and then 6 min of lccj, I was feeling it..., but had extra time, so I threw in some swings. I did NOT have the umph at that point to start snatches!

Wednesday, February 16, 2011

Tracy Rif's Roundabout Swing Workout

Buy in:
  • TGU
  • 20kg
  • 4L/4R

WOD:
  • Tracy Rif's roundabout swing workout
  • 14kg 


 Thanks Gayle!


    Tuesday, February 15, 2011

    Clean+Squat, Swing/Jerk

    Buy in:
    • 200 swings a la Tracy style - 12kg

    WOD:
    • 16kg
    • Clean + Squat                        10:00 w/ 1:00 off
    • Swing/Jerk Combo             26 minutes NONSTOP

    Swing/Jerk combo done as follows:
    2 rounds:
    Swings :30/:30 for 5:00    Jerk :30/:30 for 5:00

    1 round:
    Swings :30/:30 for 3:00    Jerk :30/:30 for 3:00



    NOTES:
    ** was going to jerk for 3-5 min. with the 20kg. started with the right side, did 5 jerks in :50, switched to left side, got one up but it was wonky, then next try, it wouldn't even go up!! not sure if its my forearm deal or mental - worried about my grip/forearm- but was very disappointed. especially since the right side went up SO nicely!!

    **  on the last round of the swing/jerk combo, I could have gone one more round of swings at 5 min, but cut it to 3 because I wasn't sure if I could have done the jerks for 5 minutes!

    Monday, February 14, 2011

    H Snatch, LCCJ

    Buy in:
    • TGU
    • 20kg
    • 3L/3R

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

     NOTES:
    *  for both exercises, switched arms at the top of the minute

    Saturday, February 12, 2011

    TGU

    TGU
    20kg
    5L/5R

    Friday, February 11, 2011

    H Snatch, Jerk

    Buy in:
    • TGU
    • 20kg
    • 4L/4R

    WOD:
    • H Snatch (16kg)       15:00

    Cash out:
    • Jerk (20kg)       2:00

    NOTES:
    ** Really should not have done the jerk today- was fried with the H Snatches

    H Snatch:
    ** 7 RPM - except the last minute 5 or 6 rpm (lost count....)
    ** switched arms at the top of the minute

    Wednesday, February 9, 2011

    Hardstyle HV "100" Snatch workout a la Tracy

    Buy in:
    • TGU 
    • 20kg
    • 4L/4R

    WOD:
    HV "100" snatch workout --> Tracy Rif's Bolg


    12kg
    each set is one minute work/ :30 rest

    1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
    1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 32 swings)
    10/10 snatch R/L
    25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

    6 minutes total. 72 snatches, 38 swings

    each set now increases to two minutes, same combination, but with only :30 rest

    1 swing, 1 snatch, 1 transfer (24 snatch/48 swings)
    1 snatch, 1 transfer (32 snatch/ 32 swings)
    10/10 x 2 snatch R/L= 40 snatch reps
    25 x 2 snatch R/L = 50 snatch reps

    10 minutes total 144 snatches, 76 swings

    each set now increases to three minutes, same combination, again with only 1 minute rest,

    1 swing, 1 snatch, 1 transfer (36 snatch/72 swings)
    1 snatch, 1 transfer (48 snatch/ 48 swings)
    10/10 x 2 snatch R/L= 60 snatch reps
    25 x 2 snatch R/L = 75 snatch reps

    16 minutes total 219 snatches, 120 swings
    Total time  32 minutes
    snatches 435
    swings 234




     NOTES:
    ....as you can see from the link...., the actual workout had another rotation, but I was fried after the 3 min. on/ 1:00 off rotation!!
    ** also, changed the rest periods for the first 2 rotations, as noted in pink
    ** FUN FUN FUN, but also HARD, HARD, HARD!! ;)
    ** for the last snatch reps (75 split 13/12 each minute) I completed the 75 reps with 4 seconds to spare!!

    Tuesday, February 8, 2011

    Squat, Swing/Jerk

    Buy in:
    • Jumprope :30 work/:30 rest X3
    • squats 12kg 4L/4R

    WOD:
    • Squats
    • 10 minutes:
    • 7 minutes 16kg
    • 3 minutes  14kg

    • Swing/Jerk 
    • 16kg
    • 20 minutes NONSTOP
    • 2 rounds:
    • :30/:30  5:00 Swings, :30/:30  5:00 Jerks

    NOTES:
    ** Squats: went the 7 minutes with the 16kg, wanted to go 10 min. total, so I dropped to the 14kg - I did not stop when I switched from the 16 to 14 kg- couldn't do 10 min. with the 16kg....yet ;)
    ** alternated racked and goblet squats
    ** jerk: 8rpm round 1, 7rpm round 2

    Monday, February 7, 2011

    H Snatch, LCCJ

    Buy in:
    • TGU
    • 20kg
    • 3l/3r
    * 5 minutes



    WOD:
    • 16kg
    • H Snatch     11:00 w/:30 off
    • 1A LCCJ      10:00 w/:30 off




    NOTES:
    ** 7 RPM - H snatch

    Saturday, February 5, 2011

    Swings

    Buy in:
    • TGU
    • 20kg
    • 3L/3R

    WOD:
    • Drop Set Swings
    • 4 rounds
    • :30 rest between rounds
    • * 24kg       15/15
    • * 16kg       25/25
    • * 12kg       35/35
    600 swings

    Cash out:
    • Tracy's Roundabout swings
    • 24kg
    • pyramid to 4 and then back down:
    • started at the top of the minute
    • 1 2h sw/ 1sw L/1 2h sw/ 1sw R X3
    • 1 2h sw/ 2sw L/ 1 2h sw/ 2 sw R X3
    • 1 2h sw/ 3sw L/ 1 2h sw/ 3 sw R X2
    • 1 2h sw/ 4sw L/ 1 2h sw/ 4sw R X2
    • then worked my way back down


    NOTES:
    ** good workout today. 

    ** I think Tracy has ruined me for all other swings - her swing routines are so much fun, I only want to do them!! =)  
    ** The roundabouts were fun and went fast!

    Friday, February 4, 2011

    H Snatch, Jerk

    Buy in:
    • TGU
    • 20kg 
    • 3L/3R
    * 5.15 minutes

    WOD:
    • 16kg
    • H Snatch      10:00 w/1:00 off
    • Jerk              10:00 w/:30 off

    Cash out:
    • Swings 
    • 20kg
    • 2 rounds
    • :30/:30 for 2 min. w/:30 off

    NOTES:
    ** don't know why I did the jerk instead of lccj, didn't even realize till the 3rd min. in, that I was supposed to do LCCJ today! LOL!
    ** switched on the minute for the wod
    ** had some extra time, added some swings in, I wanted to go longer, but my L grip was fried!

    Wednesday, February 2, 2011

    Swings, Snatch

    Buy in:
    • 12kg
    • 10 sw/:15 rest X5  (50 swings)

    WOD:
    • 12kg
    •  most swings were purely "hardstyle"
    • 1 swing 1 transfer x 10 (5x each side, 20 reps), 30 sec work/30 sec rest
    • 2 sw, 1 tr, x 10 (30 reps) 45 sec work/30 sec rest
    • 3 sw, 1 tr x 10 (40 reps) 60 sec work/30 sec rest
    • 4 sw, 1 tr x 10 (50 reps) 1 min. 15 sec work/30 sec rest
    • 5 sw, 1 tr x 10 (60 reps) 1 min. 30 sec work/30 sec rest
    • 6 sw, 1 tr x 10 (70 reps) 1 min. 45 sec work/30 sec rest
    • 7 sw, 1 tr x 10 (80 reps) 2 min. work/30 sec rest
    • 8 sw, 1 tr x 10 (90 reps) 2 min. 15 sec work/30 sec rest
    • 9 sw, 1 tr x 10 (100 reps) 2 min. 30 sec work/30 sec rest
    • 10 sw, 1 tr x 10 (110 reps) 2 min. 45 sec work/done....


    650 swings in 21 min. 25 secs.

    Cash out:
    • 12kg
    • each set is one minute work/rest
    • 1 swing, 1 snatch, 1 transfer (11-12) 
    • 1 snatch, 1 transfer, ("snatch transfers". 16)
    • 10/10 snatch R/L
    • 25 snatch R/L (I divided them 12/13)
    • 8 minutes, 72 snatches, 38 swings

    NOTES:
    ** All above was from Tracy Rif's blog posts, 2 different posts, I just combined them
    ** once again, Tracy rocks!!
    ** the cash out was fun, I didn't need the 1 min. rest. could have gone :30 rest, but the gym boss was already set, and I didn't feel like playing around with it.
    ** wow was this fun and just the right amount of work today! 

    total snatches 72
    total swings 738 (includes the 50 buy in swings) 

    Tuesday, February 1, 2011

    Push Press, Clean, Squat

    Buy in:
    • TGU
    • 20kg
    • 3L/3R

    WOD:
    • Push Press (16kg)      5:00 w/:30 off
    • Clean (20kg)                3:00
    • Clean (16kg)                2:00 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:
    ** Hard WOD today!

    ** with the first Clean, started with the 20kg, did 3 minutes, then grabbed the 16 and just continued to finish the full 5 minutes.