Tuesday, May 31, 2011

Doubles

16kg: 10 swings (:15)/:15 rest x5

From Tracy's Blog 6.10.10
 DOUBLES:

10 dbl swings, 15 sec work/rest
7 dbl sw/cl, 30 sec work/rest
5 dbl sw/cl/jerk, 30 sec work/rest.....(2 1/2 minutes)
so I start with dbl swings, add cleans, and then add jerks....
repeat
10 dbl swings, 15 sec work/rest
7 dbl sw/cl, 30 sec work/rest
5 dbl sw/cl/jerk, 30 sec work/rest.....add on just jerks (first clean is the only clean)
5 dbl jerk, 15 sec work/rest......(3 minutes)
repeat
10 dbl swings, 15 sec work/rest
7 dbl sw/cl, 30 sec work/rest
5 dbl sw/cl/jerk, 30 sec work/rest
5 dbl jerk, 15 sec work/rest.....add on just dbl cleans
7 dbl cl, 15 sec work/rest (3 1/2 minutes)


** did this 2X through - about 29ish minutes
** hit all times as Rx'd
** used 2 12kg bells
** great workout, lots of fun! a definite do again!


Monday, May 30, 2011

Snatches, LCCJ

100 14kg swings


Snatches:
16kg
3 rounds:
4 min work/ 2 min. rest
switching arms on the minute
11/11, 10/10
10 RPM consecutive
7 RPM consecutive


1A LCCJ:
16kg
2 rounds
4 min. work/ 3 min. rest
switching arms on the minute
8 RPM consecutively


Swings:
24kg
20L/20R
1 minute rest
20L/20R


NOTES:
** used Ader kb for the snatches, comp. bells for the rest

Friday, May 27, 2011

Doubles

100 swings 14kg


Doubles:
2 20# kb for the snatches
2 12kg for the lccj


dbl snatch    :30 work/ :30 rest x 5
1 min. rest
dbl lccj   2 min. work/ 2 min. rest x 2


rest 3 min.


dbl snatch   :30 work/ :30 rest   x5
1 min. rest
dbl lccj       3 min work/ 2 min rest x2


NOTES:
** all snatches were paced at 10 reps per :30
** lccj:
the 2 min round : 8rpm
the 3 min round: 8/8/7, 6/6/7
** the second 3 min. round goal was to complete it with 6rpm or better- going for time, not reps.....


** fun workout! this maybe my friday workout for a while! =)

Wednesday, May 25, 2011

Double Snatches, Drop set swings

12kg
2 rounds
1 sw/ 1 sn/ 1 tr 
1 min. work/ :30 rest


Double Snatches:
2 20# 
:15 work/:15 rest
6 reps double snatch x 10
** started this  as part of a larger workout HERE, then decided I'd rather do drop set swings.
....so I did


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


1 round
24kg          20/20
20kg          25/25
12kg           35/35



** total 610 swings


NOTES:
** dropped the dbl snatch workout since it was based on VO2, which I don't do.  And I honestly didn't see me getting through the whole workout....
** need to find another way to workout with the double snatch.....

Tuesday, May 24, 2011

Swing Ladder, Timed Snatches

From Tracy's blog 6.16.10
Swing ladder
 14kg 

The work sets were done "off of the clock". The only part "on the clock" were the rest periods. The Work Set Ladders were of undertermined time, but the rest periods were set at only 30 seconds. Starting point.....progressively working up the ladder from 1-5, to 1-10.

1st Swing Ladder

1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr


2nd Swing Ladder

1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr,
add
6 sw, 1 tr, 6 sw, 1 tr



Laddering up one rep at a time until reaching,

Last Swing Ladder 

1 sw, 1 tr, 1 sw, 1 tr,
2 sw, 1 tr, 2 sw, 1 tr,
3 sw, 1 tr, 3 sw, 1 tr,
4 sw, 1 tr, 4 sw, 1 tr,
5 sw, 1 tr, 5 sw, 1 tr,
6 sw, 1 tr, 6 sw, 1 tr,
3rd set, add
7 sw, 1 tr, 7 sw, 1 tr,
4th set, add
8 sw, 1 tr, 8 sw 1 tr,
5th set, add
9 sw, 1 tr, 9 sw, 1 tr,
6th set, add
10 sw, 1 tr, 10 sw, 1 tr



Snatches
12kg
2 rounds
4 minutes nonstop:
2 minutes right/ 2 minutes left
1st round: 20 rpm consecutively
2nd round: 20/19 right, 19/19 left

Monday, May 23, 2011

Doubles, Snatch

100 swings 12kg


Doubles
from Tracy's 1.28.11 Blog post

2 12kg's
1 sw/1 cl x 8, 30 sec work/rest
cl/pr x 6, 30 sec work/rest
x 5 = 10 min.

1 sw/1 cl x 8, 30 sec work/rest
cl/ push pr x 6, 30 sec work/rest
x 5 = 10 min.


1 sw/1 cl x 8, 30 sec work/rest
cl/jerk x 6, 30 sec work/rest
x 5 = 10 min


Snatches:
12kg
30R/30L


NOTES:
** Really love this workout! Hit all times as Rx'd today!
** wanted to see if I could hit 30/30 with the snatches, just for fun =)

Saturday, May 21, 2011

Snatch day

Buy in:
12 kg
2 min.
1 sw/1sn/1 tr  (12sn/ 24 sw)


Snatches:
16kg
5 rounds
2 minutes work/ 1 min. rest
**steady pace of 7r/7l per minute


Single and Double Snatches:
singles w/ 12kg
doubles w/ 2 20#
from Tracy's blog....
8/5 R, rest, 8/5 L, rest, 10 dbl sn, rest
8/6 R, rest, 8/6 L, rest, 10 dbl sn, rest
8/7 R, rest, 8/7 L, rest, 10 dbl sn, rest
8/8 R, rest, 8/8 L, rest, 10 dbl sn, rest
** hit numbers as Rx'd =)

Friday, May 20, 2011

Swings and doubles

Swings from Tday 2010
12kg swings

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


16kg 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




Doubles
(my own version of a Tracy doubles workout)


dbl snatch x 10, 30 sec work/rest  - 2 20# kb

cl/jerk x 6, 30 sec work/rest -  2 12kg

x 5 = 10 min.

** planned to do another 10 min. set, but ran out of time! =(

Wednesday, May 18, 2011

1100 Swings - Inspired by me!! =)

From Tracy's blog 5.15.11



All 24kg swings were done in sets of 10 2 hand swings 15/15.
All 12kg swings were transfers.
All rest periods are 15 seconds unless otherwise noted.


10 x 1 set w/24kg 2 hd swings
10 transfers (15 sec)

15 sec rest

10 x 2 sets w/24kg
20 tr (30 sec)

30 sec rest

10 x 3 sets w/24 kg
30 tr (45 sec)

45 sec rest

10 x 4 sets w/24kg
40 tr (1 min)

1 min rest. From this point on all rest periods after the 12kg tranfer sets are 1 minute.

10 x 5 sets w/24kg
50 tr (1.25 min)

1 min rest

10 x 6 sets w/24kg
60 tr (1.5 min)

1 min rest

10 x 7 sets w/24kg
70 tr (1.75 min)

1 min rest

10 x 8 sets w/24kg
80 tr (2.0 min)

1 min rest

10 x 9 sets w/24kg
90 tr (2.25 min)

1 min rest

10 x 10 sets w/24 kg
100 tr (2.5 min)





NOTES:
**  FUN!!!
** took about 50 minutes

Tuesday, May 17, 2011

Swing Snatch Combo "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! 
** nice easier workout that I needed today after the doubles yesterday! =)
** stayed on target with time and numbers all throughout the workout! 

Monday, May 16, 2011

Doubles

100 swings 14kg



From Tracys blog 1.28.11

2 12kg's
1 sw/1 cl x 8, 30 sec work/rest

cl/pr x 6, 30 sec work/rest

x 5 = 10 min.


1 sw/1 cl x 8, 30 sec work/rest


cl/ push pr x 6, 30 sec work/rest


x 5 = 10 min.




1 sw/1 cl x 8, 30 sec work/rest


cl/jerk x 6, 30 sec work/rest


x 5 = 10 min.




that was a 30 minute workout...


NOTES:
** Great workout! Ran out of time, wanted to do double snatches with the 20#kbs....=(
** used 2 12kgs, stayed within the time Rx'd except took an extra :30 in the second set between the sw/cl and starting the cl/pp and an extra :30 in the 3rd set between the sw/cl and the cl/jerk.



Saturday, May 14, 2011

Testing day

From Tracy's blog 5.10.11

100 swings 14kg

14kg:
5 min test set/4 min rest
4 min test set/ 3 min work
3 min test set/ 2 min rest
2 min test set/ 1 min work
1 min test set

25 minutes total




NOTES:
** since this was my first time doing this, my game plan was to do 10 snatches per arm, hoping to stay with 20rpm. 
** sets were  as follows:
100
80
56 * last minute only did 8/8
40
22 * last :30 knocked out 12 snatches


total of 298 snatches - if I had realized, I would have done 2 more at the end  to even up the numbers to an even 300! bummer.


** next time I do this my game plan is to switch arms on the minute...

Friday, May 13, 2011

Double Presses and light dbl snatch workout

Buy in:
100 swings 14kg


33 minute
double presses and light dbl snatch workout
2 12kg kb's for the presses
2 20# kb's for the snatches



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



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



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



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



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 



5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/ :30  ** longer rest
15 dbl snatches 30/1:00 **longer rest


5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/1:00  
16 dbl snatches 30/1:00 


5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/1:00 
17 dbl snatches 30/1:00


5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/1:00
18 dbl snatches 30/1:00


5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/30 
11 dbl snatches 30/30



5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/30
10 dbl snatches 30/30




NOTES:
** hit 14 snatches per :30 seconds
** after doing the 15 snatches, rested 1 min. both before and after  snatches, otherwise, on time as Rx'd
** REALLY hard after the 17 snatches wasn't sure I was going to finish the workout...- , and both my hands and the bells were really sweaty, used chalk, but still.......
** when I hit the 18 snatches (in less than :45) I knew I wasn't doing 20 today =(....still happy with the workout though!!! =)
total snatches: 147

Wednesday, May 11, 2011

Swings

14kg 100 swings


24kg Swings
4 rounds
1 minute rest between rounds
swing ladder to 5
1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr

**160 total swings (should have done 1 more round to make 200!)


drop set swings
2 rounds
1 minute rest between rounds
24kg      20/20
20kg      30/30
14kg      40/40
** 360 total swings




total swings today: 620