Tracyrif's "100" workout

 Tracy's "100" workout from her blog post 7.27.10
http://tracysfoodandthought.blogspot.com/2010/07/tracyrifs-100-workout.html


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)




NOTES:
I hit all times as Rx'd :)
Rocked the workout!! Really Fun!


500 swings/300 snatches
Running total of April swings: 11,830

Drop set swings & Double snatch

Buy in
100 swings. 12 kg


Drop set swings:
4 rounds
:30 rest between rounds
24kg. 15/15
16kg. 25/25
12kg. 35/35
Total swings: 600


Double snatch 
2 20lb. kettlebells
10 minutes - pyramid style:
At the top of the minute:
5-6-7-8-9....rest 1 minute...10-9-8-7-6-5
Total 80 double snatches


*all snatches done within :30
*all rests worked out to :30 or more




Running total swings in April: 11,330

Swing Snatch Combination "HV"

From Tracy's Blog 2.23.11

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!
** stayed on target with time and numbers all throughout the workout! 

** workout only took 26 minutes......I apparently didn't take the right amount of rests...I only rested 1 minute between the rounds, not taking the extra :30 allowed....I didn't realize till the end, when my gymboss only said 26 minutes!!
** wasn't sure what to do today, started with the first combo as a warmup, and kept going.....

** I think I am going to take this week as a light/laid back week.....nothing to heavy/strenuous....all those swings and heavy tgu's wore me out, and I think I need to take a step back this week.....

total April swings:  10,630

Double presses & light dbl snatch workout

Swings:

14kg:

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 

Tracy's 4.16.11 workout 

33 minute

double presses and light dbl snatch workout

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30 10

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

11 dbl snatches 30/30  11

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

12 dbl snatches 30/30  6

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

13 dbl snatches 30/30  6

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

14 dbl snatches 30/30  10

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

15 dbl snatches 30/30   10

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

16 dbl snatches 30/30   9

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

17 dbl snatches 30/30   8

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

18 dbl snatches 30/30   7
 

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

19 dbl snatches 30/30   6

etc....all the way up to

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

20 dbl snatches 38/22   6

NOTES: 
** This was a HARD workout, but I really liked it.

** this is my first time doing an entire workout with doubles

** I knew going in, I was not going to be doing 20 dbl snatches today, after the first few rounds I had to figure out how I wanted to do this....so I went back to doing 10 dbl snatches in 30 seconds, then started dropping down by 1 to the last set. 

** I took a full minutes' rest between the jerks and the snatches starting in the 5th set. Otherwise, followed the times no problem. 

** was doing 6 dbl snatches in 15 seconds consistently....

** I used the 12kg's for the sets, and 8kg's for the snatches.

** my numbers are in orange

since its still April, for those keeping track - me;) - 
  todays swings bring my April total to: 10,410

Double Snatches

okay, I've been thinking about the double snatches I tried this morning....
wanted to try them again...so.....

• 2 8kg 
• 10 minutes
• at the top of the minute 5 double snatches

** this worked out to :15 work/ :45 rest
** these were Awesome!!! since I wasn't worn out from any previous swings, the snatches looked and felt great!! This is my new favorite exercise!!
** when I was done the 10 min of double snatches with the 8kg, I tried the 12kg's. No problem! =)... I actually only did 2, but today I just wanted to know if I could do the 12's....and I could =)

1000 Swings in 31.5 minutes

from Tracy's blog 3.16.11

warm up: 40 swings w/ 12kg

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

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

10 x 10 = 100 (roundabout 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 (1 sw, 1 tr w/ 12kg)** added extra at end

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

 

 

 

 

Cash out:
3 dbl snatches w/ 8kg

NOTES:
** Instead of 2 handed swings w/ the 16kg, I did roundabouts or sw/tr's- more fun for me =)

** I warmed up with 40 swings with the 12kg, just to even out the numbers..... then realized at the end of the workout, I hit my 10,000 swings! 

** the double snatches were hard controlling them on the way down. This is the first time I ever tried double snatches.

 

Total swings for today: 1040

TOTAL SWINGS FOR THE MONTH OF  APRIL: 10,000!! WHOO HOO!

** glad the challenge is over.... it was interfering with my regular workouts. Next time I do a challenge I am going to have to remember to just do the challenge, not any other stuff.....

TGU, Swings

TGU

• 24kg
• 1L/1R at top of the minute with a 1:00 rest after each set.
• total: 6L/6R

Swings

• 24kg
• 3 rounds
• :30/:30 for 2 min w/1:00 rest

NOTES:

** I think I will be putting the TGU on the back burner for now. I may occasionally throw one or two in on a swing day.  I really like the TGU, but for me, I set a goal of doing 1+ with the 24kg, and that is accomplished. =) 


total swings today: 228
running monthly total swings: 8960

1500 Swings

Tracy's Another "100"

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

20kg
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


This is another "100" workout because every rotation starts with 100 2 hand swings...even though the other sets have more than 100. Roughly 660 of these reps were 2 hand swings. 

NOTES:

** Used the 20 kg for the 6th rotation! =)

running monthly total swings: 8732

Swing/Jerk Combo

Buy in:

• TGU 24kg 3L/3R

Training:

• Swing/Jerk Combo 16kg  20 minutes NONSTOP

combos as follows:
Swing 1:00/1:00 for 5 minutes
Jerk    1:00/1:00 for 6 minutes
Swing  :30/:30 for 5 minutes
Jerk    1:00/1:00 for 4 minutes




total swings today: 380
total swings for the month: 7232

 

H Snatch, LCCJ

Buy in:

• 100 swings/ :30 rest x3 (300 total swings) 12kg
• 1sw/1sn 1 min work/1 min rest x2   12kg

Training:

• 16kg 
• H Snatch           6:00 w/:30 off
• 1A LCCJ             6:00 w/ 2:30 off
• H Snatch            6:00 w/:30 off
• 1A LCCJ             6:00

** for both exercises, switched arms on the minute

running monthly total swings: 6852
 

300 Swing combination workout - Saturday

from Tracy's blog 4.10.11

Saturday

 starting out with the 16kg with 1 minutes rest periods in the first rotation. The second rotation w/14kg and 30 second rest periods. The last rotation w/12kg was no rest...nonstop for 7.5 minutes! 

Warmup w/12kg (equal work/rest)

10 2 hd swings x 2 sets

10 tr x 2 sets

1 sw, 1 tr x 20 reps (10 sw/tr)

5/5 x 2 (20 reps)

10/10 x 1 (20 reps)

5 min. 100 swings

16kg, 14kg, 12kg

40-50-60-70-80 = 300

40 reps = 1.0 min (2 hd swings)

50 reps = 1.25 min (transfers)

60 reps = 1.5 min (1 sw, 1 tr x 30)

70 reps = 1.75 min (5/5 x 7)

80 = 2.0 min (10/10 x 4)

#1 rotation 12.5 min

#2 rotation 10 min.

#3 rotation 7.5 minutes

Total workout 35 min. 1000 swings

Cash out:

some power snatches (from Rif's blog)

16kg

** these were HARD!

running monthly total swings: 6552

LCCJ

Buy in:

• TGU 24kg  4L/4R

Training:

• 1A LCCJ    16kg    6:00 w/ 3:00 rest x2 
• 1A LCCJ    16kg    4:00  

 ** switched arms every 2 min.


NOTES:
** wanted to Jerk the 20kg today, but I think I pre-fatigued my shoulders with the TGU =(.
** I will be moving the TGU to swing days.....

300 Swing Combination workout!

From Tracy's blog 4.10.11

This is Tracy's Thursday workout 

I used the 16kg

40-50-60-70-80 = 300

40 reps = 1.0 min (2 hd swings)

50 reps = 1.25 min (transfers)

60 reps = 1.5 min (1 sw, 1 tr x 30)

70 reps = 1.75 min (5/5 x 7)

80 = 2.0 min (10/10 x 4)

These five sets equal one rotation. I completed these rotations 4 times, starting with 1 minute rest periods, then shortening the rest period in each rotation by 15 seconds (1 min., 45 sec, 30 sec, 15 sec.).

#1 rotation = 12.5 min

#2 rotation = 11.25 min

#3 rotation = 10 min.

#4 rotation = 8.5 min (not including the last .25 min rest period)

42.25 min. 1200 swings

NOTES: 
** GREAT workout!!!... still not a fan of 2 handed swings ;)

** kept up with the 10 swings every 15 seconds all throughout!

... looking forward to doing the Saturday version on Saturday!

Running monthly total swings: 5552

Snatch

Buy in:

• TGU 24kg 2L/2R.....nice =)
• 100 swings 14kg

Training:

• Snatch  14kg     5:00 w/:30 off  x3

NOTES:
** practicing the corkscrew drop
** switched arms at the top of the min.

 running monthly total swings: 4352

H Snatch, Jerk, Swings

Buy in:

• TGU 24kg 1L/1R
• 100 swings 14kg 

Training:

• 16kg
• H Snatch    6:00 w/:30 off
• Jerk             5:00 w/:30 off

Cash out:

• Swings
• 24kg
• 4 rounds
• :30/:30 for 2 min. w/ 1:00 rest

NOTES:
** woke up at 4am, could NOT get back to sleep!!....definitely feeling it - no umph today.

total swings today: 404
running monthly total swings: 4252

TGU, Swing/Jerk Combo

Buy in:

• TGU 
• 24kg
• 3L/3R
• 1 min. rest
• 1L/1R

** Whoo Hoo!!

Training:

• Swing/Jerk Combo  16kg  22 min. NONSTOP

Combos as follows:
Swings :30/:30 for 5 min
Jerks  :30/:30 for 1 min, then switch arms at top of the min for 5 min. @ 11RPM
Swings :30/:30 for 5 min
Jerks   switch arms at top of the min for 4 min. @ 11RPM
Swings :30/:30 for 2 min.



NOTES:
** fun workout today! 
** Jerks at 11RPM with one arm is a pr today! =)
** 4L/4R TGU with the 24kg is a pr today! =)


total swings today: 456
running monthly total swings: 3848

H Snatch, Jerk

Buy in:

• TGU
• 24kg
• 2L/2R

** left side wonky today.....

Training:

• H Snatch        16kg      5:00 w/ 1:30 off  @ 10RPM
• OA Jerk          20kg     5:00 w/ 1:30 off   @ 7-8RPM
• H Snatch         16kg      5:00 w/ 2:30 off
• OA Jerk          20kg      5:00

Cash out:

• Swings 
• 24kg
• 2 rounds  :30/:30 for 2 min w/1:00 off
• 1 round    :30/:30 for 1 min.
• 38 RPM.... 190 swings

NOTES:
** took extra rests today. not feeling well, some kind of head cold....

Running monthly total swings:  3392

Last of the "100"

from Tracy's blog 4.4.11

My changes are italicized and in orange.....

Advanced
20 30 50 100 = 200

1 sw 1 tr x 10 = 20 reps 30/30 (1 min)
2 sw 1 tr x 10 = 30 reps 45/30 (1.25 min)
4 sw 1 tr x 10 = 50 reps 1.25/30 (1.75 min)
9 sw 1 tr x 10 = 100 reps 2.5/30 (2.75 min)

6.75 min warm up 200 swings

worksets w/12kg, two 12's and 16kg

1 sw 1 tr x 10 w/12kg = 20 reps 30/30 (1 min)
20 dbl sw w/12's 30/30 (1 min)

2 sw 1 tr x 10 w/12kg = 30 reps 45/30 (1.25 min)
30 2 hd sw w/16kg 45/30 (1.25 min)

4 sw 1 tr x 10 w/12kgw/12kg = 50 reps 1.25/30 (1.75 min)
50 2 hd sw w/16kg 1.25/30 (1.75 min)

9 sw 1 tr x 10 w/12kg = 100 reps 2.5/30 (3 min)
100 2 hd sw w/16kg 2.5/1 min (3.5 min)

14.5 each rotation 400 swings
repeat  - (I repeated a total of 2X - so I did the wod 3X total)

total workout 1000 swings  1400 swings
36 minutes (minus the last 1 min rest period) 25 minutes of work, 11 minutes of rest

....took me about 50 minutes

In the interest of full disclosure ;) for the last 2 rounds I did 100 swings with the 16kg, but not 2 handed.

I did the following:

round #2:

5/5/5/5

1sw/1tr x 10

20 tr

1sw/1tr x 10

5/5/5/5

round #3

1sw/1tr x 40

10/10

..... I don't like 2 handed swings, time goes so slowly with them...!
I really LOVE Tracy's HV swings!!!! =)
This is the first time I've done double swings: I like it, and I really feel it!

running monthly total of swings: 3202

H Snatch, Jerk

Buy in:

• TGU   24kg  1L/1R
• 100 swings  12kg a la Tracy x2

WOD:

• H Snatch      16kg             5:00 w/:30 off
• OA Jerk       20 kg            5:00 w/:30 off
• H Snatch      16kg             5:00 w/ 3:00 off
• OA Jerk       20kg              5:00 

 
running total swings: 1802

Tracy's Thanksgiving Day Swing workout

From Tracy's Blog Tgiving Day 2010

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)

1 minute rest
total 16.25 minutes, 410 swings 

Since I was having so much fun, and I had the time, I added:

8 sw, 1 tr x 10, 2 min. 15 sec. work/30 sec rest (90 sw)

9 sw, 1 tr x 10, 2 min. 30 sec. work/30 rest (100 sw)
10 sw, 1tr x 10, 2 min. 45 sec. work/30 rest (110 sw)

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:
** with the second rotation, 2 hand swings, I somehow got 11 sw per 15 seconds. had to slow down to go with the 10. so sometimes I swung 11sw/15 seconds and sometimes 10sw/15 seconds..... not adding these into the total, since I didn't keep track.
** I REALLY love this workout! Fun Fun Fun!




total swings today: 1050+300 extra = 1350
running total for the month: 1602

TGU, Jerk

Buy in:

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

• 12 kg 100 swings a la Tracy

WOD:

• 20 kg
• Jerk      5:00 w/1:00 rest 
• Jerk      5:00 w/3:00 rest
• Jerk      5:00

5 RPM
changed arms at the top of the minute


Cash out:

• Swings
• 20kg
• 2 rounds
• :30/:30 for 2:00 w/1:00 off

NOTES:
** TGU felt REALLY good! Much easier to grip the handle of the comp. bell - a better fit for my hand. Could have done another 1 or 2, but then it would have been a TGU day only, and I really wanted to jerk today.
** Started the 10,000 swing challenge today! I am going to do this as long as it doesn't interfere with my regularly scheduled workouts.  With Tracy's HV stuff on Wed. and Sat., I should be okay.....


total swings today: 252