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! =(
