Swings

16kg 10 sw/:15 rest x5

Swings:

3 Rounds - 

round 1- 2-hd swings:

24kg,      10 sw,     :15 rest

20kg,      20 sw,     :15 rest

16kg,      30 sw,     :15 rest

12kg,      40 sw,     :30 rest

100 swings

round 2 - by half:

24kg,      5r/5l      (10 sw)      :15 rest

20kg,      10r/10l  (20 sw)      :15 rest

16kg,      15r/15l  (30 sw)      :15 rest

12kg,      20r/20l  (40 sw)      :30 rest

100 total swings

round 3- by 5’s

24kg,      5/5                             (10 sw)    :15 rest

20kg,      5/5/5/5                     (20 sw)     :15 rest

16kg,      5/5/5/5/5/5              (30 sw)    :15 rest

12kg,      5/5/5/5/5/5/5/5      (40 sw)    :30 rest

100 total swings  

NOTES:

* just wanted a short workout today - this fit the bill

* kept 10 swings for every 15 seconds throughout the workout

* total swings including warmup: 350 -- not bad for a 15 min.- ish workout

* each round was 3.75 minutes (warm up was 2.5)

** Thanks Gayle!!! This was fun =)

Snatch Day

3 consecutive pullups

manila jumprope 3X 1:00 on/:30 off

Snatch 

16kg     :30r/:30l for 6:00 w/1:00 off

14kg     1:00r/1:00l for 6:00 w/1:00 off x3

Swings

20kg

:30r/:30l for 3:00

NOTES:

* as per Britt, I am keeping the weight low on tuesdays (day after doubles) so I wanted to work heavier weight today

Drop Set Swings

warm up:

3 consecutive pullups

manila jumprope :30on/:30 rest  x3

100 swings 12kg

Drop set swings

6 rounds

1:00 rest between rounds

* rested 2:00 before starting round 6

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 900 swings

Planks:

straight arm 3x 1:00 on/:30 off

NOTES:

* I timed the swings today -> 4.5minutes each round

* total swings today - 1000

Snatch, LCCJ

warm up:

From Tracy...

20#

4 sn tr, 15 /15

8 sn tr, 30/30

12 sn tr, 45/45

16 sn tr, 1 min/ 1 min

Snatch 

12kg

2 rounds

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

* maintained 12rpm throughout

1AJerk

14kg

1 round

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

1ALCCJ

14kg

1 round

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

Doubles

warm up:

3 pullups

manila jumprope :30/:30 x3

Doubles: 

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

2 20# LCCJ         1:30 on/ :30 off x3

2 20# LCCJ         2:00 on/ 1:00 off x7!!    

Planks:

straight arm 2x 1:00 on/:30 off

Classic 100 #2

warm up:

3 pullups

14kg 1sn/1tr 2:00 nonstop

From Tracy's blog 7.17.11

"Classic 100" #2

16kg

10 2 hd sw (15/15)

20 2 hd sw (30/30)

30 2 hd sw (45/30)

40 2 hd sw (1 min/30) 

10 tr (15/15)

20 tr (30/30)

30 tr (45/30)

40 tr (1 min/30)

10 tr (15/15)

1 sw, 1 tr x 10 (30/30)

2 sw, 1 tr x 10 (45/30)

3 sw, 1 tr x 10 (1 min./30)

5/5 x 1 (15/15)

5/5 x 2 (30/30)

5/5 x 3 (45/30)

5/5 x 4 (1 min/30)

10 2 hd sw (15/15)

20 tr (30/30)

2 sw, 1 tr x 10 (45/30)

5/5 x 4 (1 min/30)

* 500 total swings

Planks:

straight arm 2x 1:00 on/:30 rest

feet on stability ball 1x 1:00 on/:30 rest

NOTES:
* I went ahead and shortened the rest periods - Tracy had a 1:1 ratio - My changes are in pink.
* Hit all times as Rx’d
* I wasn’t going to workout today -> going on vacation this afternoon - but when I saw this it looked like fun (which it was!!) so I did. ;)

Swing/Jerk Combo

warm up:

3 unassisted Pullups!! WHoo Hoo! 

* haven't done a pullup since the end of January!

manila jumprope 1:30on/:30 rest  x2

Swing/Jerk Combo - 16kg - 20 min. nonstop:

Swings       :30r/:30l for 2:00 

Jerks         1:00r/1:00l for 2:00

* swing for 2 min., right into jerks for 2 min., right into swings for 2 min., etc.... for 20 min. straight....

Snatch Day

warm up:

manila jumprope 1:00on/:30 rest  x3

Snatch 

12kg

3:00r/3:00L for 30:00 NONSTOP!!!! =)

Planks:

straight arm 2x 1:00 on/:30 off

cash out:

yoga

Drop Set Swings

buy in:

manila jumprope 1:00on/:30 rest  x3

16kg  10 sw/:15 rest x 5  (1:1 ratio) = 50sw

Drop set swings

5 rounds

:30 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

* no breaks/rests until the end of the round - set up the bells in a line, and moved from one to another continuously..... (as always for drop set swings)

150 swings each round - 750 swings

750 + 50 warmup swings = 800 swings

Planks:

straight arm 3x 1:00 on/:30 off

cash out:

Sage Rountree yoga

Snatch, LCCJ

warm up:

16kg  10 sw/:15 rest x 5  (1:1 ratio)

Snatch 

12kg

2 rounds

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

* 12RPM

1ALCCJ

14kg

2 rounds

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

Swing  20kg     :30/:30 for 3 min w/ 1:00 off x2

Doubles

warm up:

manila jumprope 1:00on/:30 rest  x3

Doubles: 

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

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

** decreased rest w/snatch =)  

Planks:

straight arm  1:00 on/:30 off x2

Swings, Squats

Swings

16kg

2 rounds

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

Clean & Squats

12kg

1 round

1:00r/1:00L for 6 min w/:30 rest

1 round

1:00r/1:00l for 4 min w/:30 rest

** should have gone with the 14kg, the 12kg was to light

Snatch Day

warm up:

manila jumprope  3x :45work/:15rest

Snatch 

12kg

3:00r/3:00l for 18 min. NONSTOP

Planks:

straight arm 3x 1:00 on/:30 off

Drop Set Swings.....Happy Bday Ari!! =)

warm up:

16kg  10 sw/:15 rest x 5  (1:1 ratio)

Drop set swings

5 rounds

:30 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each round= 750 swings

750 swings+50 swings warm up = 800 total swings today

Planks:

straight arm 2x 1:00 on/:30 off

Snatches, LCCJ

warm up:

100 swings 12kg x 2

Snatch 

12kg

2 rounds

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

1ALCCJ

14kg

2 rounds

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

Swing  20kg         :30/:30 for 3 min w/ 1:00 off x2

Doubles

warm up:

manila jumprope :30 on/:15 off x5

Doubles: 

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

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

Planks:

straight arm 1x 1:00 on/:30 off

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

Heavy Swings

warm up:

manila jumprope 5x :30on/:15rest

Swings

24kg

3 rounds

:30r/:30l for 2:00 w/:30 rest

20kg

3 rounds

:30r/:30l for 3:00 w/1:00 rest

16kg

3 rounds

:30r/:30l for 4 minutes w/ 1:00 rest

* worked out to a 34ish minute workout...
* 972 total swings

Snatch day

warm up:

from Tracy's blog 6.28.11

* revised for warm up....

12kg

4 sn tr, :15 /:15

8 sn tr, :30/:15

12 sn tr, :45/:15

16 sn tr, 1 min/:15

Snatch 

12kg

2:00r/ 2:00l for 24 minutes NONSTOP =)
* maintained a 10-11 rpm throughout

Planks:

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