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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 **worked into the rest by 1 snatch
5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/1:00 ** longer rest
15 dbl snatches 30/1:00 **longer rest/ worked into the rest by 2 snatches
5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/45
** at this point forward I started taking a longer rest here
14 dbl snatches 30/30 ** did all 14 in :30!!
5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/45
13 dbl snatches 30/30
5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/45
12 dbl snatches 30/30
5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/30 ** less rest....
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:
** Hard workout today... did Tracy's weenie version ;)
** last 6 sets of dbl snatches I hit 7 snatches in :15!! =)
** for me, this workout is about eventually hitting the double snatch numbers/rest.....I am fine with the double press stuff and hit them and the correct rests....
total dbl snatches: 135
