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100 swings 12kg
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
5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/15
9 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
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
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
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
9 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
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
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
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
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
10 dbl snatches 30/30
** finished up with 2 more dbl snatches to = 110 total snatches
NOTES:
** I used 2 25# kb's for the c&p's etc.
** I used 2 20#kb's for the dbl snatches
** still really liking this workout!!
** My goal today was to hit the same times/rest as Tracy and to snatch 10 dbl snatches in 30 seconds consecutively... which I pretty much did. In the 3rd round I started pacing myself with the snatches, and that set the tone and helped me through the workout. The cleans and presses, etc. were almost like a rest, the snatches were hard.
** the routine started getting hard at the 7th round.
** I was noting that I used 8kgs, but really the kb's were 20 pound kb's and I think 8kg's are 16(?) pounds...?
from Tracy Rif's blog post 4.21.11
