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!