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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
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
total snatches: 147
