Monday, December 31, 2012

600 Swings, H Snatch


20kg Swings
25 sw at the top of the minute  x12
rest 2 min; repeat
600 swings

16kg  H Snatch
5/5, 4/4, 3/3, 2/2, 1/1

Saturday, December 29, 2012

1000 Sinister Swings


Playing with Sinister:
1st round w/20kg  EWR     200 sw, 2 min rest

2nd round w/20kg as Rx’d    200 sw, 2 min rest

3rd round:  24kg & 20kg
5 sw(24kg), 10 sw (20), 15 sw (20), 20 sw (20)
5 sw(20kg), 10 sw (24), 15 sw (20), 20 sw (20)
5 sw(20kg), 10 sw (20), 15 sw (24), 20 sw (20)
5 sw(20kg), 10 sw (20), 15 sw (20), 20 sw (24)
200 swings,  2 min rest

4th round:  24kg & 20kg
5 sw(24kg), 10 sw (20), 15 sw (20), 20 sw (20)
5 sw(24kg), 10 sw (24), 15 sw (20), 20 sw (20)
5 sw(24kg), 10 sw (24), 15 sw (24), 20 sw (20)
5 sw(24kg), 10 sw (24), 15 sw (24), 20 sw (24)
200 swings, 2 min rest

5th round: 28kg & 20kg
all 4 sets as follows:
5 sw (28kg), 10 sw (20), 15 sw (20), 20 sw (20)
200 swings, DONE :)

total swings: 1000
20kg:  830 swings
24kg:  150 swings
28kg:  20 swings

Tuesday, December 25, 2012

GS Swings, Sinister


TGU Grind    16kg
1 sn r/TGU/1 sn l  x3

GS Swings    20kg   :30r/:30l for 2:00 w/ 1:00 rest x5
GS Swings    20kg  :30/:30 for 1:00 w/:30 rest x5
** 36 rpm  (360 swings)


Sinister 20kg
at the top of :30
5 sw
10 sw
15 sw
20 sw
4 rounds 200 swings
** did 8 rounds straight,  400 swings

Sinister  20kg
EWR 
2 rounds   100 swings

total swings today:   860

NOTES:
** thinking of lowering my weights this week as a de-load week...

Monday, December 24, 2012

H Snatch 16kg


Swings   24kg    10sw/:15 rest  x10  (100 swings)

H Snatch   16kg    6r/6l  w/:30 rest x4
H Snatch   16kg    6r/6l  w/:45 rest x6
H Snatch   16kg    6r/6l  w/ 1:00 rest x5
** all sets were 1:00 work
** total 180 snatches

NOTES:
** took a 2 min rest after 10 sets.  10 sets was my goal, wasn’t sure what I wanted to do next. decided to do 5 more sets of h snatch and end the training for the day



Friday, December 21, 2012

700 28kg Swings


28kg  2 hd swings
6 swings at the top of  :20  x70  (420)
5 swings at the top of :2o x 50   (250)
rested 2 min then 
30 swings at the top of the min. (:45 work/:15 rest) to equal things out :)

total 700 swings! 

OH YEAH BABY!

Moved 42,700#

NOTES:
** started with the 6 swings doing 55 sets straight then switched to 5 swings adding in the 6th swing once a min (when the second hand hit the 4) or more often as I felt like it.


Thursday, December 20, 2012

H Snatch holds 20kg


24kg Swings    10sw/:15 rest x10  (100 swings)

H Snatch   20kg   :30/:30 for 15:00 nonstop
** held at top for :25; in rack for :05

Simple not easy



Tuesday, December 18, 2012

Swings, Suitcase DL


Swings   28kg   10sw/:15rest x10

GS Swings    20kg   :30r/:30l for 2:00 w/:30 rest x4
GS Swings    20kg  :30/:30 for 1:00 w/1:00 rest x2
** 36 rpm

Suitcase DL
28kg    5r/5l    x5

NOTES:
** starting with the 28kg swings was a mistake - took too much out of me before the 1 hd swings.  Next week start with the 20kg swings.

Happy 1st Birthday Dempsey doggie!! :)

Monday, December 17, 2012

H Snatch 16kg


Swings   28kg    10sw/:15 rest  x10  (100 swings)

H Snatch   16kg    5r/5l  x 7
H Snatch   16kg    6r/6l  x5
** all sets were 1:00 work w/ :30 rest
** total 130 snatches

Clean/Squat combo
2  8kg
2 rounds
1 cl/1 sq; 2 cl/2 sq; 3 cl/3 sq
** only did 2 rounds because this was not fun :p

Friday, December 14, 2012

Swings


24kg Swings
25 swings at the top of the minute
5 rounds; 1 min rest (125 swings)
5 rounds; 2 min rest  (125 swings)
4 rounds; 1 min rest  (100 swings)
realized I counted wrong so...
2 rounds (50 swings - to equal things up)
** grip was going on L at this point

total 400 swings  

Swings   28kg    10 sw/:15 rest x10  (100 swings)

total swings today:   500



Thursday, December 13, 2012

H Snatch Holds


24kg Swings    10sw/:15 rest x10  (100 swings)

H Snatch   20kg   :30/:30 for 10:00
** held at top for :30
H Snatch  20kg    :30/:30 for 6:00
** held at top for :30

GS Swings   24kg    :30/:30 for 1:00

Tuesday, December 11, 2012

GS Swings, Suitcase DL


GS Swings    20kg   :30r/:30l for 2:00 w/:30 rest x3
rest 1:30 
GS Swings    20kg  :30/:30 for 1:00 w/:30 rest x6

Suitcase DL
24kg    5r/5l   x3
28kg    5r/5l    x3

Monday, December 10, 2012

H Snatch, Sw/Sq combo


Swings   20kg   :30/:30 for 1:00 w/:30 off  x3
** 36rpm

H Snatch   16kg    5r/5l  x 10
** worked out to 1:00 work; took :30 rest between sets
** total 100 snatches

16kg
5 rounds
1 sw, 1 sq
2 sw, 1 sq
3 sw, 1 sq
** worked out to :30 work/:30 rest
** 30 sw, 15 sq






Friday, December 7, 2012

Heavy Swings


Manila Jumprope    :30 work/:15 rest  x3

28kg
5 swings at the top of :2o x 100
total 500 swings! 

YEAH BABY!

Wednesday, December 5, 2012

TGU/Swings complex


Manila Jumprope :30 work/:15 rest x5

16kg:
TGU   5r/5l
50 swings
TGU   4r/4l
40 swings
TGU   3r/3l
30 swings
TGU   2r/2l
20 swings
TGU    1r/1l
10 swings -> used the 20kg here just for fun:)


FUN!  
No breaks between exercises but,  by the time I got to the last TGU I had to psych myself up mentally at that point!


Tuesday, December 4, 2012

Whole Lotta Swings


TGU    20kg  1l/1r

Swings:
alternated:
24kg   10 sw  (:15 work/:15 rest)
28kg    10 sw  (:15 work/ :15 rest)
30 rounds, 300 swings
rested 2:00  

Swings:
alternated:
28kg    10 sw  (:15 work/:15 rest)
24kg   10 sw   (:15 work/:15 rest)
10 rounds,  100 swings
rested 2:00

Swings
28kg 10 sw/:15 rest x5
24kg   10 sw/:15 rest x5
10 rounds,  100 swings

GS Swings    24kg    :30/:30  for 1:00 w/1:00 rest x5
36rpm   (180 sw)

total swings today:  680
430 24kg,   250 28kg

Monday, December 3, 2012

H Snatch


Manila Jumprope   :15 work/:15 rest x10

H Snatch  16kg  3r/3l x1
** held at top for :45
** did all 3r then all 3l

H Snatch  16kg   26 minutes NONSTOP
** held at top for :30
** first 10 min 2r/2l; last 16 min alternated arms

GS Swings  24kg   :30r/:30l for 1:00 w/1:00 rest x2
36rpm

Friday, November 30, 2012

Heavy Swings


TGU   20kg  1l/1r

28kg Swings:
5 swings at the top of :20 x32   
** 1.5 min rest
5 swings at the top of :20 x32 
** 1 min rest
5 swings at the top of :20 x20

total 420 swings

Thursday, November 29, 2012

H Snatch, Sw/Sq, Swings


Swings 24kg  
25 swings at the top of the minute x4  (100 swings)

H Snatch   20kg
3r/3l x6
** rested between each set @ 1 min.

No Brainer Swing/Squat
16kg
starting at the top of the min- worked out to be :30on/:30off
1 2hd sw/1 sq
2 2hd sw/1 sq
3 2hd sw/1 sq
3 rounds

GS Swings 24kg  :30/:30 for 1:00 w/1:00 x 2
GS Swings 28kg    5r/5l  x1

NOTES:
** H Sn first 2 sets 3rpm, last 4 sets 3 h sn every :45




Tuesday, November 27, 2012

500 Swings


TGU    20kg  1l/1r

Swings:
alternated:
24kg   10 sw  (:15 work/:15 rest)
28kg    10 sw  (:15 work/ :15 rest)
20 rounds, 200 swings
rested 2:00  then repeated  
total 40 rounds,  400 swings

rested 2:00 then:

Swings:
alternated:
28kg    10 sw  (:15 work/:15 rest)
24kg   10 sw   (:15 work/:15 rest)
10 rounds,  100 swings

total swings today:  500
250 24kg,   250 28kg






Monday, November 26, 2012

H Snatch - 3x3


Manila Jumprope   :15 work/:15 rest x8

H Snatch  16kg    3l/3r x3
** held at top for :45 
** did all 3l then all 3r  
total 18 snatches

H Snatch  16kg    3l/3r x3
** held at top for :30 
** did all 3l then all 3r  
total 18 snatches

GS Swings  24kg   :30r/:30l for 1:00 w/1:00 rest x3
36rpm

NOTES:
** wasn’t sure if I should do the swings first or last - didn’t want to pre fatigue my arms  so I did them last.

Saturday, November 24, 2012

Heavy Swings


TGU   20kg  1l/1r

28kg Swings:
3 rounds:
5 swings at the top of :15 x20   (5 min, 100 sw)
** 2 min rest
21 min, 300 swings
**rest 3:00

5 swings at the top of :20 x40  
@ 14 min, 200 swings

total 500 swings



Thursday, November 22, 2012

H Snatch


Swings 24kg  
25 swings at the top of the minute x4  (100 swings)

H Snatch   20kg
1r/1l; 2r/2l; 3r/3l  x1
** rest (took off tape on L hand)
3r/3l; 2r/2l; 1r/1l  x1
** rest (took off tape R hand - first time in long time snatching with no tape on hands)
3r/3l x3   
** rested @ 1 min  between each 3/3 set.

No Brainer Swing/Squat
16kg
starting at the top of the min- worked out to be :30on/:30off
1 2hd sw/1 sq
2 2hd sw/1 sq
3 2hd sw/1 sq
3 rounds


NOTES:
** chalked hands
Really well for the snatches. I was worried about blisters/tears, but hands are good :)
** held snatches at the top, but didn’t time it

HAPPY THANKSGIVING!

Tuesday, November 20, 2012

Swings; at top of :30


Manila Jumprope
20 jumps on the :30 interval x10
worked  out to :15on/:15off

Swings:
At top of :30
24kg  10sw
20 rounds, 200 swings
** 2 min rest

At top of :30
28kg   5 sw
At the top of the next :30
24kg   15 sw
total 20 swings in one minute
5 rounds, 100 swings
** rest 3 min then repeat

At top of :30
28kg    10 sw
10 rounds, 100 swings

total swings today:  500 
350 24kg,   150 28kg


Monday, November 19, 2012

Swings, H Snatch holds


TGU  
20kg   1l/1r

GS Swings  20kg   :30r/:30l for 2:00 w/:30 rest x3
36rpm

H Snatch  16kg    3l/3r 
** held at top for :45 
** did all 3l then all 3r  
total 6 snatches

H Snatch 16kg  2l/2r/2l/2r
** held at top for :45
** did 2l then 2r etc.
total 8 snatches

H Snatch  16kg  1r/1l till total of 5r/5l
** held at top for :45
** alternated arms after each snatch
total 10 snatches

Saturday, November 17, 2012

Heavy Swings


TGU    16kg  1l/1r
TGU    20kg  1l/1r

28kg Swings:
5 swings at the top of :15 x20   (100 sw)
** 2 min rest
10 swings at the top of :30 x10  (100 sw)
** 2 min rest
15 swings at the top of :45 x7  (105 sw)
** 3 min rest
20 swings at the top of 1:00 x5 (100 sw)

Total 405 swings

14kg
5 sw x 1 set (15 sec to work and rest per set of 5 reps)
1 sw/1sq x 4 reps (30/30)

5 sw x 2 sets (30 sec)
1 sw/1sq x 4 reps (30/30)

5 sw x 3 sets (45 sec)
1 sw/1sq x 4 reps (30/30)

** should not have started this, I was spent from the swings, but wanted to try this..... fun, but I didn’t finish


Total swings today: 447
total swings this week: 1,547

Thursday, November 15, 2012

H Snatch, Clean


Swings 24kg  20sw/:30 rest x5  (100 swings)

H Snatch   20kg  :30r/:30l for 15:00 nonstop
** held at top for :25
** 15r/15l

Clean   20kg  :30r/:30l for 4:00
** lost track, thought I went 5:00!!

total weeks swings: 1100

Tuesday, November 13, 2012

Sinister Tuesday


Manila Jumprope
20 jumps on the :30 interval x10

worked  out to :15on/:15off

On the :30 interval
5 sw
10 sw
15 sw
20 sw
50 sw, 2.5 min per rotation
4 rounds, 10 min, 200 swings

1st 4 rounds w/24kg
2nd 4 rounds w/24kg (last set 5sw w/28kg)
3rd 4 rounds as follows:
5 sw - 28kg
10 sw - 24kg
15 sw - 20kg
20 sw - 16kg

30 minutes, 600 swings
** 3 minutes rest after every 4 rounds or 200 swings...


total 600 swings today
1000 swings this week

Monday, November 12, 2012

TGU, Swings


TGU Grind
16kg
1 sn r/TGU/ 1 sn l 
2 sn r/TGU/ 2 sn l
3 sn r/TGU/ 3 sn l


Swings 
24kg
10 sw/:15 rest x20 (200 sw)
** 2 min rest
10 sw/ :15 rest x20  (200 sw)

22 min, 400 swings


Friday, November 9, 2012

Heavy Swings


TGU  16kg  1r/1l
** not feeling the TGU love today

24kg
10/10
12/8 
14/6
16/4
18/2
20 reps

6 min., 120 swings  


Swings
28kg:
5 swings at the top of :30 x 60   (300 sw)

total swings today:  420

Thursday, November 8, 2012

H Snatch


Swings 24kg  10sw/:15 rest x10  (100 swings)

H Snatch   20kg  
1 sw/1 sn/1 tr  
2:00 on/1:00 off x3  (4rpm)

H Snatch   16kg   
1:00r/1:00l for 2:00 w/1:00 off  x2
* 10rpm
1:00 rest between sets
5r/5l  x1 (1:00 work)

Tuesday, November 6, 2012

Stuff


24kg
5 sw
10 sw
15 sw
20 sw
4 rounds, 10 min., 200 swings

Swings 24kg  10 sw/:15 rest x10  (100 swings)

Cl & sq   2 8kg  :30 work/:30 rest x5

Clean   2  14kg  :30 work/ :30 rest x3

Monday, November 5, 2012

TGU Grind


TGU  Grind 16kg
1 sn r / TGU/ 1 sn l
2 sn r/ TGU/ 2 sn l
3 sn r/ TGU/ 3 sn l
etc.  till
5 sn r/ TGU/ 5 sn l

GS swings  :30r/:30l for 2:00 w/1:00 rest x2

a good way to ease back into things....

Saturday, October 27, 2012

Swings



TGU Grind  16kg
1 snatch r/ TGU/ 1 snatch L
2 snatch r/ TGU/ 2 snatch l

Give and take
24kg 2 hd swings
on the :30 workout
10/10
12/8 
14/6
16/4
18/2
20 reps

6 min., 120 swings per rotation

Swings
28kg
5 swings on the :20 x22  (110 sw)
** 3 min rest
5 swings on the :30 x55  (275 sw)

total swings: 505
120 w/24kg, 385 w/ 28kg

Friday, October 26, 2012

H Snatch Holds


Swings 24kg  10sw/:15 rest x10  (100 swings)

H Snatch   20kg   1/1; 1/1; 1/1
** held @ top :45
H Snatch   20kg  1/1; 1/1; 1/1; 1/1
** held @ top :40-:45

GS Swings   24kg  :30r/:30l for 1:00 w/:30 rest x3

Simple, not easy



Thursday, October 25, 2012

and swings again....


28kg swings
20 sw/:30 rest x5  (100 swings)

** really wanted to do a total of 400 28kg swings today :p

Swings



As a warm up:
at the top of :15
w/ 24kg
5/5
6/4
7/3
8/2
9/1
10

3 min 60 swings per rotation 
2 rotations-   120 swings


w/ 28kg
on the :30 workout
10/10
12/8 
14/6
16/4
18/2
20 reps


6 min., 120 swings per rotation 


Swings 
28kg
on the :30
5 2 hd swing 
5 2 hd swing
6 2 hd swing
6 2 hd swing
7 2 hd swing
7 2 hd swing
8 2 hd swing
8 2 hd swing
9 2 hd swing
9 2 hd swing
10 2 hd swing
then  starting with 10, back down the ladder
11 min, total 160 swings

knocked out 20 more swings to equal things up...

total swings today  420
120 w/ 24kg
300 w/ 28kg