Soup To Nuts - Snatches

2 chin ups   2 pullups

12kg  snatches:  

2 rounds

5r in :15/ rest :15

5l in :15/ rest :15

Soup to Nuts - From Tracy's Blog HERE

12kg

24/24, 22/22, 20/20, 18/18, 16/16, 14/14, 12/12, 10/10, 8/8, 6/6, 4/4, 2/2, 1/1 = 26 min

12/12, 11/11, 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 = 12 min. 

470 snatches

NOTES:
** AWESOME workout!!! after I did the warm up I knew it would be no problem....actually doing 5minr/5minl for 10 is more challenging....here I was switching arms every minute.

** broke the min.up into :15 time frames - hitting 6 rep per :15 sec, or 5reps per :15 sec, etc.

** waited about 3 min and then did the 12/12....1/1 segment

dbl Jerk, dbl squat, dbl swings

16kg swings  10sw/:15off x5    2 chinups   2 pullups

double jerk     2 -12kg   3:00on/1:00off x4 (8rpm)
double jerk     2 -12kg   3:30on/1:00off x1 (8rpm)

double squat    2- 8kg    :30on/:30off x5

double swings   2-12kg  10sw/:15off x10  (:15/:15)

RKC plank             :10 on/:15 off x2

http://bretcontreras.com/2012/01/more-random-thoughts-2/

yoga - 

Yoga

Blissology podcast:  Ukee summer 40 min practice

** this was so bad I turned it off 1/2 way thru

Sage Roundtree Warrior Flow  11 min practice

* good

H Snatch, Jerk

TGU/Snatch grind  16kg  2r/2l

2 chinups

2 pullups

h snatch   16kg   2:00/2:00 for 4:00 w/:30off x2

** increased reps

1AJerk     18kg    2:00/2:00 for 4:00 w/1:00off x2

Swings     24kg   10sw/:15 rest x5   (1:1 ratio)

Sage Roundtree yoga

Yoga

Blissology podcast:

Eoin’s Yoga Short Sweet and Sattvic  

... and it was!  great practice!

45 minute practice

LCCJ, Jerk

1ALCCJ 

12kg:  

5:00/5:00 

4:00/4:00 

3:00/3:00

2:00/2:00

1:00/1:00

30 min. nonstop

1AJerk   18kg    1:00/1:00 for 4:00

plank             1:00on/:15 off x2

NOTES:

** the 12kg was really light, could have kept going.... last 1r/1l, doing 10rpm.... 

** next time -14kg

snatch, goblet squat

snatch 12kg- a twist on Tracy's soup to nuts

20r/20l

19r/19l

18r/18l

17r/17l

16r/16l

15r/15l.....

thru to 1r/1l

nonstop 33-34 minutes

420 snatches

goblet squats 12kg 5x5

yoga

Double Jerk, Double Swings

double jerk       2 -12kg   3:00on/1:00off x4

double swings   2-12kg  10sw/:15off x10  (:15/:15)

plank              1:00 on/:30 off x2

yoga - sun salutations 

Yoga

Blissology:

Bliss Thursday Yoga Full Restorative.

45 min practice

H Snatch, LCCJ, Goblet Squat

Grind:  TGU/Snatch  16kg  4:00  3r/3l

h snatch   16kg   3:00r/3:00l for 6:00

lccj           16kg  5:00r/5:00l for 10:00 w/1:00 off 

Goblet Squats:

16kg   5reps x1

14kg   5reps x2

12kg   5reps x2

plank   1:30on/:30off x2

Yoga

Blissology podcast- yoga quickie

28 min practice

Swing/Jerk Combo

Swings  14kg   10sw/:15rest x5

Swing/Jerk combo  14kg

:30/:30 swing for 2:00

1:00/1:00 jerk for 2:00

20 min. nonstop

plank             1:00on/:15 off x2

yoga

NOTES:
** jerk: 11-12rpm

Snatch Ladder

manila jumprope  :15 on/:15 off x4

Snatch 

12kg

5:00/5:00

4:00/4:00

3:00/3:00

2:00/2:00

1:00/1:00

30 min. nonstop

yoga

NOTES:
** Very challenging!! Mentally, I had to keep pushing. My arms are like jello!! 

dbl Jerk, Clean

tgu       16kg  3r/3l    manila jumprope 1:30 

double jerk     2 -12kg   3:00on/1:00off x3

** these really got me!

clean             18kg        1:30/1:30 for 6:00 w/1:00 off x1

plank             1:00 on/:15 off x2

yoga 

H Snatch, Jerk

grind: 14kg snatch/tgu  1l/1r / 16kg snatch/tgu  1/1

h snatch  18kg    :30/:30 for 2:00 w/1:00 off x5

1Ajerk      18kg   1:00/1:00 for 4:00 w/1:00 off x2

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

Yoga

NOTES:
** I was having so much fun with the h snatch, i didn’t want to stop! =)

Yoga

 Blissology podcast - yoga quickie

28 min practice

H Snatch, Drop Set Swings

10 swings/ :15rest x5   14kg   (50 swings)

H Snatch    16kg   1:30/1:30 for 6:00 w/1:00 off x1

DROP SET SWINGS

4 rounds 1:00 rest between rounds

24 kg          20/20

16kg           30/30  

12kg           40/40

each round 180 swings - 720 total

each round 6 min: 5min work/1min rest 

finished  up with 16kg 15/15 swings to even things out =)

total 800 swings

Dbl Jerk, Clean

TGU   16kg    2l then 2r

  

dbl jerk   2-12kg   2:30on/ :30off x6

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

Sage Rountree yoga: quick fix

Snatch, LCCJ

manila jumprope 2:00

Snatch        12kg   5:00/5:00; 2:00/2:00 for 14:00 w/1:00 off

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

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

Sage Rountree yoga

H Snatch, Jerk

manila jumprope  1:30 

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

h snatch  18kg    :30/:30 for 3:00 w/1:00 off 

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

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

Planks: straight arm 2:00 on/:30 off

             bent arm :  1:00 on

Yoga

Yoga

Blissology podcast - yoga quickie

Drop Set Swings

14kg  10sw/:15rest x5

DROP SET SWINGS

5 rounds 1:00 rest between rounds

2 rounds:

24 kg          15/15

18kg           25/25  

12kg           35/35

3 rounds:

24 kg          15/15

16kg           25/25  

12kg           35/35

150 swings each round

750 swings + 50 = 800 swings total

plank- 2:00

Dbl Jerk, Clean, Squat

16kg  TGU  3r/3l

  

dbl jerk   2-12kg   2:30on/ :30off x4

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

squat       12kg     3:00/3:00 for 6:00 w/1:00 off

Sage Rountree yoga: standing hip openers

H Snatch, LCCJ

manila jumprope 1:30

snatch 12kg  1:00r/1:00l for 2:00

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

1ALCCJ       14kg    5:00/5:00 for 10:00 w/1:00 off

24kg  swings  :30/:30 for 1:00

straight arm planks 1:30on/:15 off x2

Sage Rountree yoga: standing hip openers