H Snatch, Clean & Squat

3x2 pullups

12kg  1sw/1sn/1tr ;  1sn/1tr

H Snatch     14kg    1:30/1:30 for 21 min. nonstop

Clean & Squat    14kg     1:00/1:00 for 6:00  

Drop Set Swings

2x2  pullups 

12kg

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)

10 tr x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)

5/5 x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 4 (30 sec)

total 100 swings, 4:30 min.

Drop set swings

4 rounds

1 minute rest between rounds

24kg        15/15

20kg        25/25

12kg        35/35

150 swings each set = 600 swings

600 + 100 warm up = 700 total swings

Double Jerk, Clean

manila jumprope   :30/:15 x3

Dbl Jerk     2- 10kg     2:00 on/ :30 off x10  

Clean   14kg   2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off

Planks: 

Straight arm    1:30on/:30off x2

H Snatch, Jerk

3 pullups

12kg 1sw/1sn/1tr ; 1sn/1tr

H Snatch   14kg   2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off  x2

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

 Swing      20kg   :30/:30 for 2 min w/ :30 off x3

800 swings

From Tracy's blogpost 9.24.11

12kg: 

1st rotation = 40 swings

10 2 hd sw x 4 (15/15 x 4 = 2 min)

2nd rotation = 80 swings

20 2 hd sw x 1

20 tr x 3 

(30/15 x 4 = 3 min, advanced)

3rd rotation = 120 swings

30 2 hd sw x 1 

30 tr x 1 

1/2 sw ld x 3 x 2

(45/15 x 4 = 4 min, advanced)

4th rotation = 160 swings

40 2 hd sw x 1 

40 tr x 1 

1/2 sw ld x 4 x 1 (40 reps)

5/5 x 4 x 1 (40 reps) 

(1.0/15 x 4 = 5 min, advanced)

total workout up to this point 

(14 min = 400 sw, advanced)

5th rotation 

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

3.5 min = 100 sw 

6th rotation 

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

3.5 min = 100 sw 

21 min = 600 sw, advanced

7th rotation - done with no rests between combos:

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

2.5 min = 100 sw 

1 minute rest

8th rotation - done with no rest between combos:

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

2.5 min = 100 sw 

total workout

27 min = 800 sw, advanced

NOTES:
** Awesome!! totally rocked the workout! 

H Snatch, Jerk

3,2,2 pullups

12kg 1sw/1sn/1tr; 1sn/1tr

H Snatch 

14kg

1 round

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

H Snatch 

14kg

1 round

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

1AJerk

16kg

2 rounds

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

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

Drop Set Swings

2x2  pullups 

12kg

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)

10 tr x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)

5/5 x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 4 (30 sec)

total 100 swings, 4:30 min.

Drop set swings

3 rounds

1 minute rest between rounds

24kg        15/15

20kg        25/25

12kg        35/35

1 round

: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

Dbl Jerk, Clean, Squat

manila jumprope   :30/:15 x3

Double Jerk

2 10kg     2:00 on/ 1:00 off x3   

2 10kg     2:00 on/:30 off x5

Clean

1 round

14kg

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

Squat

1 round

14kg

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

Planks:

Straight arm    1:00on/:30off x3

H Snatch, LCCJ

2x2 pullups

12kg 1sw/1sn/1tr ; 1sn/1tr

manila jumprope :30 w/:15off x3

H Snatch

14kg

2 rounds

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

1ALCCJ  

14kg

2 rounds

3:00/3:00 for 6:00 w/:30 off

Swing   20kg   :30/:30 for 2 min w/1:00 off x1

NOTES:
* decreased rest w/LCCJ

800 Swings

From Tracy's Blog 9.10.11

14kg:

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)

10 tr x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)

5/5 x 2 sets (15/15 x 2 = 1 min)

total 80 swings, 4 min.

20 2 hd sw x 1 (30/30 = 1 min)

20 tr x 1 (30/30 = 1 min)

1/1 + 2/2 x 2 (30/30 = 1 min)

5/5 x 2 (30/30 = 1 min)

total 80 swings, 4 min

10 2 hd sw, 10 tr x 1 (30/30 = 1 min)

10 tr, 1/1 + 2/2 x 1 (30/30 = 1 min)

1/1 + 2/2, 5/5 x 1 (30/30 = 1 min)

5/5, 10 2 hd sw x 1 (30/30 = 1 min)

total 80 swings, 4 min

10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, 1 min rest x 4 = 8 min.)

total 160 swings 8 min.

400 swings, 20 min.

Then I dropped to the 12kg and shortened the rests:

(noted in green)

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)

10 tr x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)

5/5 x 2 sets (15/15 x 2 = 1 min)

total 80 swings, 4 min.

20 2 hd sw x 1 (30/15 = 45)

20 tr x 1 (30/15 = 45)

1/1 + 2/2 x 2 (30/15 = 45)

5/5 x 2 (30/15 = 45)

total 80 swings, 3 min

10 2 hd sw, 10 tr x 1 (30/15 = 45)

10 tr, 1/1 + 2/2 x 1 (30/15 = 45)

1/1 + 2/2, 5/5 x 1 (30/15 = 45)

5/5, 10 2 hd sw x 1 (30/15 = 45)

total 80 swings, 3 min

10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, 30 sec. rest x 4 = 6 min.)

total 160 swings 6 min.

400 swings, 16 min.

total: 800 swings in 36 min.

NOTES:
* hit times as Rx’d

* FUN FUN FUN! The time just flew!!

Snatch Day

 2x3  pullups

12kg  1sw/1sn/1tr x2

H Snatch 

16kg

3 rounds

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

Swing   20kg   :30/:30 for 2 min w/1:00 off x1

Notes:

** felt good, form good!

Drop Set Swings

2x2  pullups 

14kg

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)

10 tr x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)

5/5 x 2 sets (15/15 x 2 = 1 min)

total 80 swings, 4 min.

20 swings in :30 

...to make an even 100 swings

Drop set swings

2 rounds

1 minute rest 

24kg        15/15

20kg        25/25

12kg        35/35

2 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

NOTE:

Ari had the game winning hit for his HS baseball team last night!! =)

Double Jerk, Jerk

manila jumprope   :30/:15 x3

Double Jerk

2 10kg     1:30 on/ :30 off x8  

1AJerk  

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

Planks:

Straight arm    1:00on/:30off x3

H Snatch, LCCJ

4 pullups

12kg 1sw/1sn/1tr x2

H Snatch 

14kg

2 rounds

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

1ALCCJ  

14kg

2 rounds

3:00/3:00 for 6:00 w/:30 off

Swing   20kg   :30/:30 for 2 min w/1:00 off x3

Swings, Clean, Squat

Swings:

16kg

:30r/:30l for 4:00 w/:30 off x3

Clean 

14kg

1:00r/1:00l for 6:00 w/:30 off 

Squat

14kg

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

Snatch Day

3,2,1 pullups

12kg  1sw/1sn/1tr

Snatch

14kg

1:30/1:30 for 30:00  nonstop

Drop Set Swings

2x2  pullups 

100 12kg swings

Drop set swings

1 round

1 minute rest 

24kg        15/15

20kg        25/25

12kg        35/35

3 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 swing

Double Jerk, Jerk

manila jumprope   :30/:30 x3

Double Jerk

2 10kg     1:30 on/ 1:00 off x8  

1AJerk  

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

Planks:

Straight arm    1:00on/:30off x2

Snatch, LCCJ

3 pullups

12kg 1sw/1sn/1tr x2

Snatch 

14kg

2 rounds

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

1ALCCJ  

14kg

2 rounds

3:00/3:00 for 6:00 w/:30 off

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

** decreased rests for snatch & LCCJ

Swings, Clean & Squat

manila jumprope    :30/:30 x3

Swings:

16kg

:30r/:30l for 4:00 w/:30 off x4

Clean & Squat

12kg

1:30r/1:30l for 6:00 w/:30

Planks:

straight arm  1:00 on/:30 off x3

Snatch Day

3,2,1 pullups

12kg  1sw/1sn/1tr

Snatch

14kg

1:30/1:30 for 30:00  NONSTOP!!!