Monday, October 31, 2011

H Snatch, LCCJ

2x2 pullups
12kg 1sw/1sn/1tr; 1sw/1tr
H Snatch  14kg    3:00/3:00 for 6:00 w/1:00 off  x2
1ALCCJ    16kg    3:00/3:00 for 6:00 w/1:00 off x2
Swing      20kg    :30/:30 for 3:00  w/1:00 off x1
NOTES:
** increased rpms in both H Snatch & LCCJ =)

Saturday, October 29, 2011

One Minute Sets

Tracy's one minute sets!


14kg

Warm up #2 (Intermediate/Adv level)
20 2 hd sw x 2 sets (30/30)
20 tr x 2 sets (30/30)
1 swing, 1 trans x 20 x 1 (40 reps, 1 min/30 sec rest)
5/5 x 4 x 1 (40 reps, 1 min work/30 sec rest)
10/10 x 2 x 1 set (40 reps, 1 min work/1 min rest) 
200 swings, 9 min
Rotation #1 
40 2 hd sw x 1 (1 min work, 15 sec rest)
40 tr x 1 (1 min work, 30 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 45 sec rest)
5/5 x 4 x 1 (1 min work, 1 min rest)
10/10 x 2 x 1 (1 min work, 15 sec rest, start next rotation)
200 swings 7 min 45 sec.
Rotation #2 (Intermediate level)
40 2 hd sw x 1 (1 min work, 1 min rest)
40 tr x 1 (1 min work, 45 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 30 sec rest)
5/5 x 4 x 1 (1 min work, 15 sec rest)
10/10 x 2 x 1 (1 min work, 1 min rest, start next rotation)
200 swings, 8.5 min
rotation #3 (Advanced level)
40 2 hd sw x 1 (1 min work, 15 sec rest)
40 tr x 1 (1 min work, 15 sec rest)
1 sw, 1 tr x 20 x 1 (1 min work, 15 sec rest)
5/5 x 4 x 1 (1 min work, 15 sec rest)
10/10 x 2 x 1 (1 min work, 1 min rest, start next rotation)
200 swings 7 min.

rotation #4, alternate (Intermediate and Advanced levels)
20 2 hd sw x 1
20 tr x 1
1 sw, 1 tr x 10 x 1
5/5 x 2 x 1
10/10 x 1 x 1
100 swings, 2.5 min
NOTES:
** hit all times as Rx’d
** 900 swings in about 35 min
** as always
FUN!!

Friday, October 28, 2011

H Snatch, LCCJ

3 pullups
12kg  1sw/1sn/1tr ;  1sn/1tr
H Snatch   14kg    3:00/3:00 for 6:00 w/1:00 off x2
1ALCCJ      16kg    3:00/3:00 for 6:00 w/1:00 off x2
Swing      20kg      :30/:30 for 2:00 w/1:00 off x2


NOTES:
** increased rpms with both the h snatch and lccj!!

Wednesday, October 26, 2011

400 swings, drop set snatches

3 pullups
16kg:
all rests 15 seconds
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, :15 seconds rest x 4 =  min.)
total 160 swings, 5 min.
400 swings,  15 min.
Drop Set Snatches
14kg  2:00 40 reps
12kg  2:00 40 reps
NOTES:
* hit times as Rx’d with the swings
* FUN! FUN! FUN!

Tuesday, October 25, 2011

Dbl Jerk, Clean & Squat

3 pullups
manila jumprope   :30 work/:15 rest x3
Dbl Jerk     2- 12kg     1:30 on/1:00 off x10  
Clean & Squat   14kg   2:00r/2:00l; 1:00r/1:00l for 6:00
                     
Planks: 
Straight arm    1:30on/:15off x2

Monday, October 24, 2011

H Snatch, LCCJ

3 pullups
12kg 1sw/1sn/1tr; 1sw/1tr
H Snatch  14kg   3:00/3:00 for 6:00 w/1:00 off  x2
1ALCCJ    16kg    2:00/2:00;1:00/1:00 for 6:00 w/1:00off  x1
1ALCCJ    16kg    3:00/3:00 for 6:00 w/1:00 off x1!! =)
Swing   20kg   :30/:30 for 2 min w/ 1:00 off x1
NOTES:
** not bad for being out of commission for the last 4 days!
** whoo hoo for the lccj 3 min. each arm!! with the 16kg! =)

Wednesday, October 19, 2011

1000 swings

Tracy's 9.23.11 3x3 swings


rotations 1-4:  16kg for 2 hd sw/ 12kg for the rest
rounds 5-10:     12 kg 
all rests 15 seconds except between rounds 6&7 and 8&9
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 - 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 
 :15 seconds rest 
6th rotation - done with no rests between combos:
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
2.5 min = 100 sw 
6 min = 600 sw, advanced
1 min rest
7th rotation - no rest till the end of the 8th rotation
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 
8th rotation 
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
2.5 min = 100 sw 
5 min.  = 200 sw
1 min rest (then repeat 7&8) -->
9th rotation - no rest till the end of the 10th rotation
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 
10th rotation 
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
2.5 min = 100 sw 
5 min.  = 200 sw
total workout
31 min 15 sec = 1000 sw

wow! awesome workout today! 
I was having so much fun, I added the 9 & 10th rotations =)

Tuesday, October 18, 2011

Dbl Jerk, Clean & Squat

3 pullups
manila jumprope   :30 work/:15 rest x3
Dbl Jerk     2- 12kg     1:30 on/1:00 off x10  
                     
Clean & Squat   14kg   2:00r/2:00l;1:00r/1:00l for 6:00
Straight arm planks:    1:30on/:30off x3

Monday, October 17, 2011

H Snatch, LCCJ

3 pullups
12kg 1sw/1sn/1tr; 1sw/1tr
H Snatch  14kg    3:00/3:00 for 6:00 w/1:00 off  x2
1ALCCJ    16kg    2:00/2:00;1:00/1:00 for 6:00 w/1:00off  x2
Swing      20kg    :30/:30 for 3 min w/ 1:00 off 

Saturday, October 15, 2011

800 swings

Tracy's 9.23.11 3x3 swings


12kg: all rests 15 seconds
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 
:30 second rest  (changed from 1:00 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
26.5 min = 800 sw, advanced
NOTES:
** just needed something fun and quick today! this totally fit the bill! 
** thought about combining sets 7&8- but took the shorter rest instead, leaves me something to work towards next time ;)

Friday, October 14, 2011

800 swings 14kg/16kg

Tracy's original workout

I twisted it:
14kg (all rests 15seconds)-
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, 15 sec. rest x 4 = 5 min.)
total 160 swings 5 min.
400 swings, 15 min.
16kg (as originally written):
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.

total: 800 swings in 35 min.



finished up with:
straight arm planks: 3x 1:00on/:15rest

NOTES:
* hit times as Rx’d
* FUN FUN FUN! The time just flew!!

Thursday, October 13, 2011

H Snatch, LCCJ

3 pullups
12kg  1sw/1sn/1tr ;  1sn/1tr
H Snatch   14kg      3:00r/3:00l for 6:00 w/1:00 off x2
1ALCCJ     16kg      1:30r/1:30l for 6:00 w/1:00 off x2
Swing       20kg      :30r/:30l for 2:00 w/1:00 off x2

Tuesday, October 11, 2011

Dbl Jerk, Clean, Squat

3x2 pullups
manila jumprope   :30 work/:15 rest x5
Dbl Jerk     2- 12kg     1:00 on/:30 off x10  (10-11rpm) 
                     
Clean   14kg   3:00r/3:00l for 6:00 w/1:00 off
Squat   14kg   1:30r/1:30l for 6:00 w/1:00 off
NOTES:
** awesome practice today!!! 
** increased my times with the cleans and with the squats
** form was spot on for the squats

Monday, October 10, 2011

H Snatch, LCCJ

3 pullups
12kg 1sw/1sn/1tr; 1sw/1tr
H Snatch   14kg       3:00r/3:00l for 6:00 w/1:00 off  x2
1ALCCJ    16kg        1:30r/1:30l for 6:00 w/1:00off  x2
Swing       20kg       :30/:30 for 1 min 


NOTES:
** I was fried by the time I needed to swing!!

Friday, October 7, 2011

Snatch Day

3,2,1 pullups
12kg  1sw/1sn/1tr ;  1sn/1tr
H Snatch   14kg    2:00r/2:00l for 20:00 nonstop
Swing      20kg      :30/:30 for 3 min
Plank:   straight arm 1:30 on/:30 off x2

Wednesday, October 5, 2011

800 swings 14kg

14kg: all rests 15 seconds
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:
** in 7th rotation, fell behind by 4 reps =( .... so my rest was a little less than a min. before the 8th rotation, so I could stay on track
** I love this workout!!

Tuesday, October 4, 2011

Dbl Jerk, Clean, Squat

manila jumprope   :30/:15 x3
Dbl Jerk     2- 12kg     1:00 on/1:00 off x10 
Clean   14kg   2:00r/2:00l; 1:00r/1:00l for 6:00 w/1:00 off
Squat   14kg   1:00r/1:00l for 6:00 w/1:00 off
Planks: 
Straight arm    1:30on/:30off x2

Monday, October 3, 2011

H Snatch, LCCJ

3, 2 pullups
12kg 1sw/1sn/1tr x2
H Snatch  14kg   2:00/2:00; 1:00/1:00 for 6:00 w/ :30 off  x2
1ALCCJ     16kg        1:30/1:30 for 6:00 w/1:00off  x2
Swing   20kg   :30/:30 for 2 min w/ 1:00 off x3

Saturday, October 1, 2011

840 swings

A twist of Tracy’s blog posts from 9.10 & 9.21.11....
12kg 
all rests 15 seconds (work/rest)
10 2 hd sw x 4 (15/15)
total 40 swings, 2 min.
20 2 hd sw x 1 (30/15 )
20 tr x 1 (30/15)
1/1 + 2/2 x 2 (30/15)
5/5 x 2 (30/15)
total 80 swings, 3 min.
30 2 hd sw x 1 (45/15)
30 tr x 1 (45/15)
1/1 + 2/2 x 3 (45/15)
5/5 x 3 (45/15)
total 120 swings, 4 min.
40 2 hd sw x 1 (1 min/15)
40 tr x 1 (1 min/15)
1/1 + 2/2 x 4 (1 min/15)
5/5 x 4 (1 min/15)
total 160 swings, 5 min.
400 swings, 14 min.
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
5/5 x 1 (10 reps)
1/2 sw ld x 2 (20 reps)
30 tr 
40 2 hd sw 
3.5 min = 100 sw
600 swings 21 minutes
14kg
all rests 15 seconds
10 2 hd sw x 4 (15/15)
total 40 swings, 2 min.
20 2 hd sw x 1 (30/15 )
20 tr x 1 (30/15)
1/1 + 2/2 x 2 (30/15)
5/5 x 2 (30/15)
total 80 swings, 3 min.
30 2 hd sw x 1 (45/15)
30 tr x 1 (45/15)
1/1 + 2/2 x 3 (45/15)
5/5 x 3 (45/15)
total 120 swings, 4 min.
240 swings in 9 minutes
total 840 swings in 30 min.
Straight arm plank: 1:30on/:30 off x2
NOTES:
* next time will start with the 14kg....