1000 swings in 31.5 minutes

Buy in:

• TGU
• 24kg
• 1L/1R
• rest 1:30
• 1L/1R

** no issues, right up both sides!! =)

WOD:
from Tracy's Blog 

10 x 10 = 100 (2 hd sw w/16kg)

11 x 10 = 110 (tr w/12kg)

10 x 10 = 100 (2 hd sw w/16kg)

12 x 10 = 120 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (roundabout w/16kg)

13 x 10 = 130 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (1 sw, 1 tr w/16kg)

14 x 10 = 140 ? (1sw, 1tr w/12kg **)

10 x 10 = 100 (roundabout w/16kg)

 

** added the extra swings at this time, like Tracy noted in her blog

 

SSST, Swings

Buy in:
from Tracy....

• 12kg
• 10 Snatch R, :30 rest
• 10 Snatch L, :30 rest
• 10 Snatch R, :30 rest
• 10 Snatch L, :30 rest
• 10 Snatch R, :30 rest
• 10 Snatch L, :30 rest

WOD:

• SSST  
• 12kg  
• 10min. 
• 200+ snatches

** lost count, but was averaging 20-25 snatches a minute.....

Cash out:

• Swings
• 20kg
• 3 Rounds
• 2:00 w/1:00 rest

NOTES:
** had planned to practice the snatch with the corkscrew drop with the 14kg .... and do clean and squats, but somehow I got derailed!
 

H Snatch, Jerk

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• H Snatch  16kg      5:00 w/:30 off    (8 RPM)
• Jerk     20kg           5:00 w/1:00 off   (7RPM)
• H Snatch   16kg     5:00 w/1:30 off
• Jerk  20kg              4:30

Cash out:

• Swings  20kg    2:00

NOTES:
** Feeling strong today! =)
** for the H Snatch, I switched arms on the minute- for the jerk, switched every 4-5 reps

Snatch Swing combinations "HV"

From Tracy's Blog 2.23.11

WOD:
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:
** FUN! FUN! FUN!

** So Much easier than the snatch workout last week 330 snatches in 21 minutes!!
** stayed on target with time and numbers all throughout the workout!

H Snatch, LCCJ

Buy in:

• TGU
• 24kg
• 1L/1R
• 2 min. rest
• 1L/1R

** all TGU's nice and smooth! ... not issues =)

WOD:

• 16kg
• H Snatch          5:00 w/:30 rest   (8 RPM)
• 1A LCCJ           5:00 w/1:00 rest  (7-8 RPM)
• H Snatch          5:00 w/:30 rest   (7 RPM)
• 1A LCCJ           5:00 w/:30 rest

NOTES:
** for the H Snatch I switched arms on the minute for the first round - I was shooting for 8 RPM so I am really happy!!
** I was shooting for 8 RPM with the LCCJ also, but that wears me out like nobody's business! ;) So I am good with the 7-8 reps this week. - gives me something to work for.
** my goal of  8 RPM is for the first sets only, not on the second right now

1000 swings in 31.5 minutes

Buy in:

• TGU
• 24kg
• 1L/1R

** left side was hard, right side no problem: right up and back down! =)

WOD:
Tracy Rif's 1000 swings in 31.5 minutes blog post 

10 x 10 = 100 (2 hd sw w/12kg)

11 x 10 = 110 (tr w/12kg)

10 x 10 = 100 (2 hd sw w/16kg)

12 x 10 = 120 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (roundabout w/16kg)

13 x 10 = 130 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (1 sw, 1 tr w/16kg)

14 x 10 = 140 ? (*see note)

10 x 10 = 100 (roundabout w/16kg) **

9 sets, 2.5 each, 1 min. rest inbetween each set = 30.5 minutes not including the final rest period.

(9 x 2.5 = 22.5 min. + 8, 1 min rests = 30.5 total)

NOTES:
** for the 14X10 - I was 30 seconds short, so I stopped when the 2.5 min. was up, finished the workout as Rx'd and then knocked out the last set from the 14x10. After I finished, I re-read Tracy's notes, and realized she had the same issue. She tacked the extra 30 seconds on at that time - my gym boss was set, and I am anal, so that would probably not have worked for me! :p

** for the 14x10  I did (1 sw, 1tr w/12kg)

** for the last set of 10x10 Tracy did a 2 hd sw w/ 16kg - but I don't like 2 handed swings, so I did the roundabout again w/ 16kg...because that is fun! =)

** fun workout!! kept up with the numbers/time same as Tracy! =)

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• 16kg
• H Snatch           5:00 w/:30 off   (7 RPM)
• 1A LCCJ            5:00 w/:30 off  (6-8 RPM)
• H Snatch           5:00 w/:30 off   (6 RPM)
• 1A LCCJ            5:00 w/:30 off  (6 RPM)

NOTES:

** trying to figure out a way to cycle my workouts. - today was a light day.....not sure how to work the rest of the week.....?

330 snatches in 21 minutes

Tracy's 600 snatches in 35 minutes




Buy in:
12 kg
 10 snatch R - :30 seconds rest
10 snatch L - :30 seconds rest
10 snatch R -:30 seconds  rest
10 snatch L - :30 seconds rest
10 snatch R - :30 seconds rest
10 snatch L - :30 seconds rest
1 min. rest

WOD:

12kg

rotation #1

10 snatch L, 15 sn R
10 snatch L, 14 sn R
10 snatch L, 13 sn R
10 snatch L, 12 sn R
10 snatch L, 11 sn R
10 snatch L, 10 sn R 

2 min rest

rotation #2

10 snatch R, 15 sn L
10 snatch R, 14 sn L
10 snatch R, 13 sn L
10 snatch R, 12 sn L
10 snatch R, 11 sn L
10 snatch R, 10 sn L
1 min rest

NOTES:
** rotation 1 done as written, rotation 2 rested after the 15 sn L for :30 seconds, rested :30 seconds again after 13 snatches L, then finished the rotation.

** took a 2 minute rest after rotation 1 (not the 1 min. rest as Rx'd by Tracy!)

** used the 12kg, maybe should have used the 8kg  from the beginning to do the whole rotation.

** this was one TOUGH workout!!

** form looked good

** I was able to do the required # of snatches in the :30 seconds!! Hooray!...doing 10 in :30 seconds, I really had to pace myself....I think my norm is about 13 in :30 seconds

** 15 sn. in :30 seconds was tough, 14sn were do-able though

TGU, Jerk

Buy in:

• TGU
• 24kg
• 1L/1R
• 2 min. rest
• 1L/1R

YEAH BABY!!  =) 



WOD:

• Jerk  (16kg)   12:00 nonstop

  NOTES:
** I wanted to Jerk the 20kg today - 2 sets of 5 min.- but after the TGU's that wasn't happening......no complaints though!! VERY Happy with my training today!!! =)

**  I weigh 118, so the TGU with the 24kg is almost half my body weight!! Rockin'!!

Tracys "100" ..... its all good

Buy in:

• TGU  20kg    1L/1R
• TGU  24kg    1R/ 1/2L  (got up, and half way down the left before form went and I dropped the kb)

WOD:
Tracy's "100"... its all good

Used the 12kg and 24kg
only did one time through

work sets
10/10 1 hd sw x 5 w/12kg = 100 reps, 2.5 min

30 sec rest

10 1 hd sw R, rest, 10 1 hd sw L, rest, w/24kg x 5 = 100 reps 5 min.

1 min rest

200 swings 7.5 min.


15/15 1 hd sw x 3 w/12kg = 90 reps, 2.25 min

45 sec rest

15 1 hd sw R, rest, 15 1 hd sw L, rest w/24kg X3 = 90 reps 4.5 min.

1 min rest

180 swings, 6.75 min.


20/20 1 hd sw x 2 w/12kg = 80 reps, 2.0 min

1 min rest

20 1 hd sw R, rest, 20 1 hd sw L w/24kg x 2 = 80 reps 4.0 min

1 min rest

160 swings, 6 min.


20.25 minutes


540 swings per rotation 1/2 with the 12kg and 1/2 with the 24 kg

NOTES:
** I did this workout at 1:45pm - not my usual 6:30 am.

Drop Set Push Press, Clean + Squat

Buy in:

• 14kg
• 10 2H swings/ :15 rest  x 8
• (:15 work/ :15 rest)

WOD:

• Drop Set Push Press:
• 20kg          5L/5R
• 16kg           5L/5R
• 14kg           10L/10R
• Clean + Squat  (16kg)    5:00 w/:30 off
• Drop Set Push Press:
• 20kg          5L/5R
• 16kg           5L/5R
• 14kg           10L/10R
• Clean + Squat  (16kg)    5:00 w/:30 off

NOTES:
** The drop set push press took about 3:30ish....rested 1:00 first time - stupid gymboss is messed up!!! - and :30 seconds rest 2nd time thru.....
** wanted to add snatches at the end for 5 min. , but I was spent!

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• H Snatch  (16kg)             10:00 w/:30 off
• 1A LCCJ  (16kg)              10:00 w/:30 off
• H Snatch  (14kg)             5:00

Fun, easy day! =)

Jerk, LCCJ

Buy in:

• TGU
• 20kg
• 6L/6R

WOD:

• Jerk  20kg                  5:00 w/1:00 off x 2
• 1A LCCJ 16kg            5:00 w/:30 off x 2

Tracy's "100"......its all good

Buy in:

• TGU
• 20kg
• 4L/4R

WOD:
Tracy's "100" on her blog

I used the 12kg and 24kg for the first round!! =)
I used the 12kg and 20kg for the second round

warm up w/12kg is equal work/rest

10 2 hd sw x 4
5/5 1 hd sw x 2
5/5/5/5 1 hd sw x 2

100 swings, 5 minutes


work sets
10/10 1 hd sw x 5 w/12kg = 100 reps, 2.5 min

30 sec rest

10 1 hd sw R, rest, 10 1 hd sw L, rest, w/20kg x 5 = 100 reps 5 min.

1 min rest

200 swings 7.5 min.


15/15 1 hd sw x 3 w/12kg = 90 reps, 2.25 min

45 sec rest

15 1 hd sw R, rest, 15 1 hd sw L, rest w/20kg X3 = 90 reps 4.5 min.

1 min rest

180 swings, 6.75 min.


20/20 1 hd sw x 2 w/12kg = 80 reps, 2.0 min

1 min rest

20 1 hd sw R, rest, 20 1 hd sw L w/20kg x 2 = 80 reps 4.0 min

1 min rest

160 swings, 6 min.


20.25 minutes


540 swings per rotation 1/2 with the 12kg and 1/2 with the 24 or 20 kg
 
repeat

total workout 45.5 minutes

1180 swings






NOTES:
** on the second time through, in the interest of time (which I was really low on!! )  I only took 30 seconds rest after the 12kg swings.

Push Press, Squat

Buy in:

• 12kg  1 min work/ 1 min. rest 

• 2 rounds:
• 1 swing/ 1 snatch/ 1 transfer
• 1:00 rest

• 2 rounds:
• 1 snatch/ 1 transfer  
• 1:00 rest

WOD:

• Push Press (16kg)      10:00 w/1:00 off
• Squats (16kg)          5:00
• Squats (14kg)          5:00 w/ 1:00 off

NOTES:
** buy in from Tracy's blog (part of a larger workout)
** with the PP, I switched every 1:30 using one arm continuously for 15 reps per 1:30!!
** did the squats with the 16kg for 5:00, then switched to the 14kg immediately, so no time was lost.
* I DO NOT like Squats!!

H Snatch, LCCJ

Buy in:

• TGU 
• 20kg
• 3L/3R

WOD:

• H Snatch (14kg)          10:00 w/:30 off
• 1A LCCJ  (16kg)          10:00 w/:30 off

NOTES:
H Snatch    10-11 RPM
1A LCCJ     8-10 RPM

** light day today

Jerk, H Snatch

Buy in:

• TGU
• 20kg
• 6L/6R

WOD:

• Jerk (20kg)
• 3 rounds 4:00 w/1:00 off

wait an extra 1:00 (total 2 min. off before I began the next round)

• 1 round 4:00

• H Snatch (16kg) 5:00

Tracy's "100"....its all good!

Buy in:

• TGU
• 20kg
• 5L/5R

WOD:
Tracy's "100" on her blog 

I used the 12kg and 20kg 

warm up w/12kg is equal work/rest

10 2 hd sw x 4
5/5 1 hd sw x 2
5/5/5/5 1 hd sw x 2

100 swings, 5 minutes


work sets
10/10 1 hd sw x 5 w/12kg = 100 reps, 2.5 min
30 sec rest

10 1 hd sw R, rest, 10 1 hd sw L, rest, w/20kg x 5 = 100 reps 5 min.

1 min rest

200 swings 7.5 min.


15/15 1 hd sw x 3 w/12kg = 90 reps, 2.25 min

45 sec rest

15 1 hd sw R, rest, 15 1 hd sw L, rest w/20kg = 90 reps 4.5 min.

1 min rest

180 swings, 6.75 min.


20/20 1 hd sw x 2 w/12kg = 80 reps, 2.0 min

1 min rest

20 1 hd sw R, rest, 20 1 hd sw L w/20kg = 80 reps 4.0 min

1 min rest

160 swings, 6 min.


20.25 minutes


540 swings per rotation 1/2 with the 12kg and 1/2 with the 20 kg...hey, it makes a difference!

repeat

total workout 45.5 minutes

1180 swings 


NOTES:
** I wasn't sure about the rest time in the 2nd rotation with the 20kg, so for the 1st time thru, I rested 10-15 seconds, the second time thru I rested 8 seconds.
** Fun! A definite do again! - next time I change the weights - I think that will make it more challenging. I would like to use  the 24kg, but its not a competition bell, and I am worried about my grip.....we'll see.

 

Swing/Jerk Combo

Buy in:

• 12kg
• 3 rounds
• 1 swing/1 snatch/1 transfer
• 1:00 work/:30 rest

WOD:

• Swing/ Jerk Combo  16kg   30 minutes  NONSTOP

Combo done as follows:
3 rounds:
Swing :30/:30 for 5:00   Jerk :30/:30 for 5 minutes 



NOTES: 
Jerk - 8 RPM 1st 2 rounds/ 7RPM last round