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
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
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 95 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 85 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 75 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 6etc....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 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
