Drop Set Swings

warm up:

from Tracy's blog post 6.28.11

* revised for a warm up:

12kg

4 sn tr, :15 /:15

8 sn tr, :30/:15

12 sn tr, :45/:15

16 sn tr, 1 min/:15

*fun!

Drop set swings

4 rounds 

:30 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 600 swings total

Planks:

straight arm 1x :30 on/:30 off

feet on stability ball 3x :30 on/ :30 off

Snatch, Jerk, Clean

warm up:

manila jumprope :30 on/:30 off x5

Snatch 

12kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

1AJerk

14kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

Clean

14kg

1 round

3:00/3:00 for 6:00 w/ 1:00 off

Swing  20kg         :30/:30 for 2 min w/ 1:00 off x2

NOTES:

** I did not intend to do the jerk and the clean at 3:00 right/3:00 left, but as I was doing the exercise I felt I could go longer than the 1:30 each side I had planned on, so I went for it!!=) I was happily surprised!

Doubles

warm up:

12kg  1sw/1sn/1tr = 1 min. work/ :30 rest x2

Training:

Doubles: 

2 8kg Snatch           1:00 on/ :30 off x10

2 20# LCCJ             1:30 on/ 1:00 off x10   

Planks:

straight arm                   2x :30 on/:30 off

feet on stability ball         2x :30 on/ :30 off

Swings

Swings

16kg

4 rounds

:30/:30 for 5 minutes w/ 1:00 rest

Snatches

TGU 3l/3r 16kg

Snatch 

12kg

3 rounds

3:00r/3:00l for 6:00 w/ 2:00 off

** first 2 min each arm, was fine; the last min of each arm was tough...

Planks:

straight arm 3x :30 on/:30 off

feet on stability ball 1x :30 on/ :30 off

 

Drop Set Swings & Squats

100 swings 14kg

Drop Set Swings:  

4 rounds  

:30 rest between rounds

24kg        15/15

20kg        25/25

12kg        35/35

150 swings each rotation 

4 rotations = 600 swings

cl & sq  12kg   :30r/:30l for 5 min. w/:30 off (8RPM)

600 swings (700 including warmup)

40 consecutive cl & squats

** wanted to do 2 rounds of cl & squats, but that wasn't happening! ;)

** could have done 10 RPM, but wanted to pace myself to get through the 5 minutes

Snatch, Jerk, Clean

100 swings 12kg x 2

Snatch 

12kg

2 rounds

2:00/2:00, 1:00/1:00 for 6:00 w/ 1:00 off

1AJerk

14kg

2 rounds

1:30/ 1:30 for 6:00 w/ 1:00 off

Clean

14kg

2 rounds

1:30/1:30 for 6:00 w/1:00 off 

Doubles

warm up:

100 swings 12kg
12kg  1sw/1sn/1tr = 1 min. work/ :30 rest

Doubles: 

2 8kg Snatch      1:00 on/ :30 off x10

2 20# LCCJ         1:30 on/ 1:00 off x10

** increase with both from last week:

shorter rest time with snatch

longer work time with lccj

** 1 min. rest with the lccj was not needed for the first 4 rounds, after that I was very happy to have it! =)

H Snatch, Snatch, Swings

12kg

1 sw/1 sn/ 1 tr x2

H snatch 

16kg

1 round

1:00/1:00 for 6 min. w/ 1:00 off

** not happy with form    so....

Snatch

12kg

2:00/2:00 for 20 minutes NONSTOP!! =)

** happy with form!! 

** fun!! =)

Swings

24kg

4 rounds

:30/:30 for 1:00 w/ 1:00 off

** 1 more round than last week

Drop Set Swings & Squats

Drop set swings & squats

buy in: 

100 swings w/12kg

rotation 1

24kg             5/5

20kg             10/10

12kg             15/15

20 squats      10 right/ 10 left

1:00 rest

rotation 2

24kg                10/10

20kg                15/15

12kg                20/20

16 squats        8 right/8 left

1:00 rest

rotation 3 

24kg                15/15

20kg                20/20

12kg                25/25

12 squats         6 right/6 left

1:00 rest

rotation 4

24kg            20/20

20kg            25/25

12kg            30/30

8 squats       4 right/4 left

1:00 rest

rotation 5 

24kg             25/25

20kg             30/30

12kg             35/35

4 squats        2 right/2 left

1:00 rest

** 600 swings  (700 including w/up)

** 60 cl & squats

** no breaks except for the rests,  moved right from swings into the cl & squat.

** all squats - racked - w/ 12kg

** while it is similar to last week, I upped the squats to twist it/make it more challenging this week...

Snatch, LCCJ

warm up:

100 swings 12kg x 2

Snatch 

12kg

3 rounds

1:30/ 1:30 for 6:00 w/ 1:00 off    

LCCJ

14kg

2 rounds

1:30/ 1:30 for 6:00 w/ 1:00 off

NOTES:

** would have done one more round of LCCJ, but ran out of time!!

Doubles

warm up:
12kg  1sw/1sn/1tr = 1 min. work/ :30 rest x2

Doubles: 

2 8kg Snatch      1:00 on/ 1:00 off x10

2 20# LCCJ         1:00 on/ :30 off x10

H Snatch

12kg
1 sw/1sn/1tr = 1 min
:30 rest
repeat

H Snatch

16kg

3 rounds

1:00r/1:00L for 6:00 w/1:00 off 

Swing  

24kg  

3 rounds       

:30r/:30l for 1:00 w/ 1:00 off 

Drop Set Swings & Squats

warm up: 

10 2H sw/ :15 rest x 10 (1:1 ratio)

thought I picked up the 14kg (which is what I wanted to use) but was using the 16kg and I didn't realize till the 8th round! so I finished up with it!

Drop set swings & squats

rotation 1

24kg         5/5

20kg        10/10

12kg        15/15

10 clean and squats (5r/5l)
:30 rest

rotation 2

24kg         10/10

20kg         15/15

12kg         20/20

8 clean and squats (4r/4l)
:30 rest

rotation 3

24kg         15/15

20kg         20/20

12kg         25/25

6 clean and squats (3r/3l)
:30 rest

rotation 4

24kg         20/20

20kg        25/25

12kg        30/30

4 clean and squats (2r/2l)
1:00 rest

rotation 5 

24kg         25/25

20kg         30/30

12kg         35/35

2 clean and squats (1r/1l)

** 600 swings - 700 if including the warm up

** 30 cl& squats

clean & squats done with the 12kg
all swings were 1 handed -> right/left

no breaks except for the rests,  moved right from swings into the cl & squat.

Wed. is my usual drop set day :

4-6 rounds of:

24kg   15/15

20kg   25/25

12kg   35/35

:30 - 1:00 rest between each set

I wanted to stay with that as a base ... so i rearranged a little and added the squats 

I totally kicked my butt today! ;)

Enjoy! ;)

Snatch, Jerk, Clean

100 swings 12kg

Snatch 

12kg

2 rounds

1:30/1:30 for 6:00 w/ 1:00 off   

1A Jerk

14kg

2 rounds

1:00/1:00 for 6:00 w/1:00 off

Clean

14kg

1 round

1:00/1:00 for 6:00       

Doubles - Timed Sets

Back to Timed sets training!! =)

12 kg

1 sw/1 sn/ 1 tr = 1 min. work/ :30 rest   x2

Doubles **: 

2 8kg Snatch     1:00 on/ 1:00 off x 5

2 20# LCCJ        1:00 on/ 1:00 off x1 - realized I didn't need 1:00 rest....

2 20# LCCJ        1:00 on/ :30 off x 9

2 8kg Snatch      1:00 on/1:00 off x 3

....then I ran out of time!

NOTES:

** started with light weights since this is the first day of working doubles for time. - in fact, I will be dropping my weights over all the next couple of weeks, taking it slow and steady, getting back into the timed sets progressions....

** hands were okay with the snatch, as I move up in weight/time I may change to the H snatch.

** started my training late today, knew I wouldn't get 10 sets of each in today....

** missed the timed sets training, glad to be back at it! =)

Doubles

from Tracy's blog 6.2.11

30/30 sec intervals

Dbl. 8kg

14 dbl snatches

6 press, 4 cl/pr

14 dbl snatches

6 push pr, 4 cl/push pr

14 dbl snatches

6 jerk, 4 cl/jerk 

 4 rotations - 24 minutes

rested 5:00 

then:

from Tracy's blog 8.29.10

Two 8kg KB's

5 dbl sn, 15 sec work/15 sec rest,

5/5 dbl sn, 30 sec work/30 sec rest (10 dbl sn)

5/5/5 dbl sn, 45 sec work/30 sec rest (15 dbl, sn)

5/5/5/5 dbl sn 1 min work/ 30 sec rest (20 dbl sn)

50 dbl sn

5 minutes 15 seconds per rotation (2 rotations)

NOTES:

** both workouts were really fun

** I changed the second workout to lighter weights and just the first rotation of a longer workout

** it was hard pacing myself for the second workout, after I was hitting 7 rpm/:15 in the first workout.

** lovin' my new 8kg's =)

1100 swings: 550 24kg/ 550 12kg

from Tracy's blog post 5.16.11...

All 24kg swings were done in sets of 10 2 hand swings 15/15.

All 12kg swings were transfers.

All rest periods are 15 seconds unless otherwise noted.

10 x 1 set w/24kg 2 hd swings

10 transfers (15 sec)

          15 sec rest

10 x 2 sets w/24kg

20 tr (30 sec)

          30 sec rest

10 x 3 sets w/24 kg

30 tr (45 sec)

          45 sec rest

10 x 4 sets w/24kg

40 tr (1 min)

1 min rest. From this point on all rest periods after the 12kg tranfer sets are 1 minute.

10 x 5 sets w/24kg

50 tr (1.25 min)

         1 min rest

10 x 6 sets w/24kg

60 tr (1.5 min)

          1 min rest

10 x 7 sets w/24kg

70 tr (1.75 min)

          1 min rest

10 x 8 sets w/24kg

80 tr (2.0 min)

         1 min rest

10 x 9 sets w/24kg

90 tr (2.25 min)

          1 min rest

10 x 10 sets w/24 kg

100 tr (2.5 min)

** fun workout! 

** last 10X10 was tough =)