Drop Set Swings

2x2  pullups 

:30 work/:30 off x3 manila jumprope

100 12kg swings

Drop set swings

5 rounds

:30 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 750 swings

750 + 100 warm up = 850 total swings

Dbl Jerk, 1A Jerk

14kg

20 2h sw/:15

20 2h sw/:30

20 2h sw/:45

20 2h sw/1:00

20

Double Jerk

2 10kg     1:00 on/:30 off x10 

1AJerk  

16kg        :30/:30 for 6:00 w/1:00off x2

Planks:

Straight arm    1:00on/:30off x2

Snatch, LCCJ

3 pullups

manila jumprope :30 w/:30off x3

Snatch 

14kg

2 rounds

1:00/1:00 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 2 min w/1:00 off x2

500 swings

200 swing reps w/progressive rest ladder 

from Tracy’s Blog HERE

with a twist.....

16kg for all rounds

40 2 hd sw, 15 sec rest 

40 2 hd sw, 30 sec rest 

40 2 hd sw, 45 sec rest 

40 2 hd sw, 1 min rest 

40 2 hd sw 

200 swings 7.5 min 

30 2 hd sw, 15 sec rest 

30 2 hd sw, 30 sec rest 

30 2 hd sw, 45 sec rest 

30 2 hd sw, 1 min rest 

30 2 hd sw 

150 swings 6.25 min 

20 2 hd sw, 15 sec rest 

20 2 hd sw, 30 sec rest 

20 2 hd sw, 45 sec rest 

20 2 hd sw, 1 min rest 

20 2 hd sw 

100 swings 5 min

10 2 hd sw, 15 sec rest 

10 2 hd sw, 30 sec rest 

10 2 hd sw, 45 sec rest 

10 2 hd sw, 1 min rest 

10 2 hd sw 

50 swings 3.75 min 

total swings  - 500

total workout - 30-ish minutes

Snatch, Squat

1,2, 3 pullup ladder

12kg 1sw/1sn/1tr for 1 min. 

Snatch 

14kg     1:30r/1:30l for 21:00 nonstop

Clean & Squat

14kg    1:00/1:00 for 6:00 w/ 1:00 off

Drop Set Swings

4 pullups 

:30 work/:30 off x3 manila jumprope

100 14kg 2H swings: 

10 sw/ :15 rest

20 sw/ :30 rest

30 sw/ :45 rest

40 sw/ 1 min. rest

Drop set swings

4 rounds

:30 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 600 swings

600 + 100 warm up = 700 total swings

** last round HARD!!

Planks:

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

** Back to school today -for me!! - (“in house” days - the boys start monday) - because of time constraints, I dropped the rounds,  and the rests -> this was one tough workout!! =)

Snatch, LCCJ

100 14kg swings

Snatch 

12kg

1 round

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

Snatch 

14kg

1 round

1:00/1:00 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 2 min w/ :30 off x2

Doubles

3 pullups

manila jumprope   :30 w/ :30off x3

Doubles: 

2 8kg Snatch        2:00 on/ :30 off x6

2 10kg Jerk         1:00 on/ 1:00 off x10  

* decreased rest in snatch

* increased weight for jerks 

* jerk @ 12rpm - FUN!

Planks:

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

Snatch, Squats, Swings

1,2, 3 pullup ladder - total: 6

1:30 w/:30 rest x2 manila jumprope

Snatch 

14kg     1:30r/1:30l for 21:00 nonstop

Squats

14kg    1:00/1:00 for 6:00 w/ 1:00 off

Swings

20kg    :30r/:30l for 2:00 x2

Drop Set Swings

2 pullups x2

16kg 10 swings/ :15off x10

Drop set swings

6 rounds

1:00 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 900 swings

900 + 100 warm up = 1000 total swings

Planks:

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

Snatch, LCCJ

Snatch 

12kg

2 rounds

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

* maintained 18rpm throughout - 

* last week 16rpm

1ALCCJ

14kg

2 rounds

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

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

NOTES:
* a great workout today!  The snatches were FUN and I felt my form was spot on for all exercises

Doubles

3 pullups

manila jumprope 1:00 w/ :30off x3

Doubles: 

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

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

* increased sets for the snatch from last week  

5 sun salutations

Swings

2x2 pullups

Swings

16kg

4 rounds

:30/:30 for 4 minutes w/ :30 rest

5 sun salutations

Snatch Day

3 pullups 

2:00 nonstop manila jumprope

5 sun salutations

Snatch 

14kg     1:00r/1:00l for 30:00 nonstop

* 8-9 RPM except the last 2 minutes 7 RPM

* that’s all! ;)

Drop Set Swings

3 rounds nonstop:

2  consecutive pullups 

manila jumprope 1:00

100 swings 14kg

Drop set swings

5 rounds

1:00 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 750 swings

750 + 100 warm up = 850 total swings

5 sun salutations

Snatch, LCCJ

3 pullups

5 sun salutations

Snatch 

12kg

2 rounds

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

*maintained 15rpm throughout 1st round

* maintained 16rpm throughout 2nd round

1ALCCJ

14kg

2 rounds

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

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

Doubles

3 pullups

manila jumprope 2:00

Doubles: 

2 8kg Snatch      2:00 on/ 1:00 off x6

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

NOTES:

* snatch increased work time

* lccj decreased rest time

Swing/Jerk Combo

14kg 10 2H sw/:15 rest x5 (1:1 ratio)

Swing/Jerk Combo (16kg)- 12 min. nonstop:

:30/:30 for 2:00 swings

1:00/1:00 for 2:00 jerks

rest 

Swing/Jerk Combo (16kg) - 12 min. nonstop:

:30/:30 for 2:00 swings

1:00/1:00 for 2:00 jerks

NOTES:
** I planned on doing the swing/jerk for 20 min. nonstop - but that wasn’t happening today =(

Snatch Day

3 pullups x2

manila jumprope  2:00 nonstop

Snatch 

14kg     1:00r/1:00l for 20:00 nonstop

Swings

20kg

:30r/:30l for 2:00 x3

NOTES:

* last week when doing snatches I felt I could go longer with them, so I tried it this week. 

* no planks today, I think the snatches and swings took care of that ;)

Drop Set Swings

3 consecutive pullups

100 swings 12kg

Drop set swings

6 rounds

1:00 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 900 swings

900 + 100 warm up = 1000 total swings

NOTES:

* improvement this week: 1:00 rest between all rounds, last week I had to rest 2:00 before the 6th round

Snatch, LCCJ

manila jumprope 2:00 on

Snatch 

12kg

2 rounds

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

*maintained 12rpm throughout

1ALCCJ

14kg

2 rounds

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

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

Doubles

3 pullups

manila jumprope 1:00 on/:30 rest x3

Doubles: 

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

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

Planks:

straight arm    1:00 on/:30 off x3