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