Yoga

Eoin Finn Blissology

20 minute yoga podcast

I really enjoyed this!

H Snatch, LCCJ, Jerk

grind: 16kg snatch/tgu  5 min.

h snatch  18kg    :30/:30 for 2:00 w/1:00 off x3

1Ajerk      18kg    :30/:30 for 4:00 w/1:00 off

1Alccj       16kg    3:00/3:00 for 6:00 w/1:00 off

Yoga: hip openers

NOTES:
** The 18kg felt good- I wanted to take it slow, since this is the first time snatching and jerking with it.

Yoga

Sage Roundtree Podcast:

Sun Salutations 

Yin Hips

VO2 & 5 rep swings

manila jumprope 1:00 on/:15 off x3

VO2 training

12kg

46 sets

39 sets @ 6 reps

7 sets @ 7 reps

** went well, set the gymboss for 40 sets, but I had a few more sets in me so  went longer....

** I was holding the bell over my head till the beep after the 6th rep for a while, so I decided to go for 7 reps.

Swings:

18kg

20 sets of Tracy’s 5 rep swings HERE

Straight arm Plank 1:30 on/:15 off x2

Dbl Jerk, Clean

16kg  TGU  3r/3l

  

dbl jerk   2-12kg   2:30on/ 1:00off x5

clean       16kg     4:00/4:00 for 8:00 w/1:00 off

clean       18kg     :30/:30 for 6:00 w/ 1:00 off

NOTES:
** the 18kg felt good! 

Snatch, LCCJ

manila jumprope 1:00on/:15 off x3

Tracy’s 5x5 swings 16kg

snatch     12kg   5:00/5:00 for 10:00 w/1:00off 

1Alccj       14kg   4:00/4:00 for 8:00 w/1:00 off x2

straight arm planks 2:00on

NOTES:

Snatch:
** grip with the snatch was gone the last minute on the L. 

** 12rpm throughout except that last min - that was 5rpm

5 rep swing routine & Swings

5 rep swing routine  From Tracy's Blog HERE

12kg

10 sets of 5 reps 2 hd swings ("on the 15 sec x 10 = 2.5 min)

10 transfer swings (15/15)

10 "swing-transfers" (20 reps total), (30/15)

5/5 one hand swings x 4 = 40 reps (1 min/15)

5 minutes per rotation, 120 swings

repeat 5 times

25 min 600 swings

end the workout w/10 sets of 5 rep 2 hd swings ("on the 15 sec") 

27.5 min, 650 swings

All rotations, only 15 seconds rest between all sets (excluding the 5 reps sets, of course)

Swings 18kg  :30/:30 for 4:00

 NOTES:
** hit all times as Rx’d

** changes to Tracy’s routine  in green

** A  lot of FUN!! The time just flew by!

H Snatch, LCCJ

Tracys new 5 rep swings x8    12kg

h snatch  16kg    :30/:30 for 6:00 w/1:00 off x1

1Alccj       16kg    3:00/3:00; 1:00/1:00 for 8:00 w/2:00 off x1

1Alccj       14kg   4:00/4:00 for 8:00 w/1:00off x1

Straight arm plank  2:00on/:30 off x2

Roundabouts

From Tracy’s Blogpost HERE

1 roundabout = 8 reps

5 roundabouts = 40 reps/1 min

1st rotation -120 reps

12kg 5 rd ab (40 reps, 1 min/1 min)

16kg 5 rd ab (40 reps, 1 min. 1 min)

20kg 5 rd ab (40 reps, 1 min. 1 min)

2nd rotation - 140 reps

12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

20kg 5 rd ab (40 reps, 1 min/1 min)

3rd rotaion - 150 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/30)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

20kg rd ab (40 reps, 1 min/ 1 min)

4th rotaion - 110 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/30)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

total swings: 520

Straight arm planks: 1:30on/:15off x3

NOTES:
** once again, forgot to tape hands and opened a blister under my pinkie, so I didn’t finish the last rotation. =(

dbl jerk, Clean, Clean & Squat

14kg  TGU  3r/3l

  

dbl jerk   2-12kg   2:00on/:30off x5

clean       14kg     4:00/4:00 for 8:00 

clean & squat       12kg     3:00/3:00 for 6:00 

NOTES:

working the time =)

Snatch, LCCJ

manila jumprope 1:00on/:30 off x3

snatch     12kg   4:00/4:00 for 8:00 w/1:00off x2

** 2 min rest then into:

1Alccj       12kg   5:00/5:00 for 10:00 w/1:00 off 

straight arm planks 1:30on/:30off x2

NOTES:

** the lccj was too easy with the 12kg, so i went longer- fun! =)

Snatch, LCCJ

12kg  1sw/1sn/1tr  x2

Snatch       12kg    4:00/4:00 for 8:00 w/ 1:00 off x1

1ALCCJ      14kg    4:00/4:00 for 8:00 w/1:00 off x2

Swing        24kg      :30/:30 for 1:00 w/1:00 off x2

Plank   straight arm 2:00 on/:30 off x2

Roundabouts

3 pullups

16kg TGU 3/3

tried the 20kg snatch today:

12kg snatch  5/5

14kg h snatch 5/5

16kg h snatch 5/5

20kg h snatch 1right - left got up but not good form- arm was too far away from my head. I was able to control the bell down to the floor though. 

From Tracy's blog post HERE

Roundabouts 

2 hd sw,

tr R

R one hd sw

tr 2 hd

2 hd sw,

tr L,

L one hd sw,

tr 2 hd

1 roundabout = 8 reps

5 roundabouts = 40 reps/1 min

1st rotation -120 reps

12kg 5 rd ab (40 reps, 1 min/1 min)

16kg 5 rd ab (40 reps, 1 min. 1 min)

20kg 5 rd ab (40 reps, 1 min. 1 min)

2nd rotation - 140 reps

12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

20kg 5 rd ab (40 reps, 1 min/1 min)

3rd rotaion - 150 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

20kg rd ab (40 reps, 1 min/ 1 min)

total time 18 min. - 410 swings

NOTES:
* the roundabout confusing till I got it. followed the utube video for the first 3 sets in the first rotation till I got it...follwed the whole video for the last part of the workout.....

** hit times as rx’d

Dbl Jerk, Clean, Squat

TGU  14kg  2l then 2r

manila jumprope  2:00 nonstop

Dbl Jerk     2- 12kg     2:00 on/:30 off x 7

Clean   16kg    3:00/3:00 for 6:00 w/1:00off x1

Squat   12kg    3:00/3:00 for 6:00 w/1:00off x1

             

Straight arm planks:    

2:00on/:30off x2 =)

1:00on/done!

Snatch Day

2 pullups

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

Snatch   12kg    4:00/4:00 for 8:00 w/1:00 off x3

Swing     24kg    :30/:30 for 1:00

NOTES:
WOW! Simple - NOT easy! This was a REALLY hard workout! =)

H Snatch, LCCJ

12kg  1sw/1sn/1tr (1min work/:30 rest)

14kg  1sw/1sn/1tr (1min work/:30 rest)

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

1ALCCJ      14kg    3:00/3:00 for 18:00 NONSTOP

Straight arm plank: 1:30 on/:30 rest x2