yoga

Blissology podcast:  Honey Routine

snatch ladder

1 pullup

12kg  1sw/1sn/1tr; 1sn/1tr   

14kg snatch ladder:

15r/15l

14r/14l

13r/13l

12r/12l

11r/11l

10r/10l

9r/9l

8r/8l

7r/7l

6r/6l

5r/5l

4r/4l

3r/3l

2r/2l

1r/1l     

20ish min. nonstop

240 total snatches  

yoga

Doubles: Jerk, squat, swing/snatch

2x2 chinups

double 8kg  swings   10sw/:15 rest x5 (:15/:15)

double jerk     2 -14kg    2:00on/1:00off x 4

double squat   2 -8kg       :30on/:30off x 6

double swing/snatch   2 -8kg   :30on/:30off x 5

** 1sw/1sn = 1 rep -> I did 8reps per :30

RKC plank   :10on/:10off x3

yoga: Sage Rountree Sun Salutations

Yoga

Blissology podcast:  Honey Routine

Snatch, Jerk, Clean

Grind: Snatch/TGU 16kg  2r/2l        2x2 chinups

Snatch     14kg    5:00/5:00 for 10:00 

1AJerk     20kg     :30/:30 for 3:00 w/1:00 off x 2

Clean        20kg    1:00/1:00 for 4:00 w/ 1:00off 

Clean        24kg    :30/:30 for 1:00  ** just to see if I could ;)

yoga - quick fix

Yoga

Baptiste Power Vinyasa Yoga  25 min. practice

Swings

2 chin ups

Tracy’s 9.23.11 3x3 swings HERE

with a twist of my own for the 5-8 rotations

12kg

all rests 15 seconds  (except between 7th and 8th rotations - 1 min.)

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 - no rest 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 

6th rotation - 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 

19 min = 600 sw, advanced

7th rotation - no rest between combos

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

5 min. 200 swings

1 min rest

8th rotation- no rest between combos

40 2 hd sw

30 tr

1/2 sw ld x2

5/5 x1

5/5 x4

1/2 sw ld x3

20 tr

10 2 hd sw

5 min. = 200 sw

total 1000 swings in 30 min.

NOTES:
** had to go light today since I did doubles yesterday....

Double Jerk, Double Squat, Double Swings

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

  

double jerk     2 -14kg    1:00on/1:00off x 1

double jerk     2 -14kg    2:00on/1:00off x 3

double squat   2 -8kg       :30on/:30off x 6

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

yoga - Warrior Flow

Snatch day

 2 chinups  1 pullup

Snatches from tracy’s blogpost HERE

2 min. long sets of 48 reps with 1 min rest between sets

12kg: 

24/24

23/1, 1/23

22/1, 2/22

21/3, 3/21

20/4, 4/20

10kg:

19/5, 5/19

18/6, 6/18

17/7, 7/17

16/8, 8/16

** that’s as far as I got....grip on L was wonky- 

** I switched to the 10kg hoping it would help with the pacing/ switching hands. It did slightly, but not much....

** first min even with switches, 6reps every :15 seconds was fine, but the switches put me behind on the L side and I constantly had to play catch up  to stay within the minute (which I did but it really taxed me) the transfers take up time and I had a hard time accounting for that on the left side....

** this was  not  a “do again workout” for me.... I think I would rather do sets of 12/12; 12/12 x 10 would be better/more fun...

** on the plus side: 432 snatches in 27ish minutes....

RKC plank   :15on/:15off x2

Yoga: sun salutations

Yoga

Blissology podcast:  Honey Routine

Snatch, Jerk, Clean

Grind: Snatch/TGU 16kg  2r/2l        2 chinups

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

*increased reps (11rpm) -> L hand grip  still wonky last few reps

1AJerk     18kg     3:00/3:00 for 6:00 w/1:00 off x 2

Clean        20kg    :30/:30; 1:00/1:00 for 5:00 w/ 1:00off 

* started :30/:30 realized I could go longer....

RKC plank   :15on/:15off x2 

Yoga

Baptiste Power Yoga #3  (from yogadownload.com) 20 min.

Swings

16kg Swings  10sw/:15 rest x10    2x2 chinups

24kg Swings  10 sw/:15 rest x10 x2 (1min. rest between sets)

tracys +50% : HERE

2 rotations - 1st w/24kg - 2nd w/20kg

rotation #1

10 2 hd sw x 5 (2.5)

11, 12, 13, 14, 15 reps (2.5)

5 min, 115 swing per rotation

RKC plank    :15on/:15rest x2

yoga (had extra time did sage rountree’s sun salutations)

snatch, goblet squat

2 chinups

12kg  1sw/1sn/1tr; 1sn/1tr 

14kg  1sw/1sn/1tr; 1sn/1tr

14kg Snatch sets:

10r/10l; 9r/9l; 8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l 

nonstop (110)

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l; 1r/1l;2r/2l; 3r/3l; 4r/4l; 5r/5l x2

nonstop  (120)

Goblet Squat

14kg    3sets @ 5reps

12kg    2sets @ 5reps

yoga

Snatch NOTES:
** kept a 12rpm pace for the most part (13-14 at one point)

** both sets took about 9ish min. to complete

** FUN!!

** 230 total snatches

Double Jerk, Double Swings

16kg swings  10sw/:15off x5    2 chinups   1 pullup   

double jerk     2 -14kg  1:00on/1:00off x 10

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

RKC plank   :10on/:15off x3

yoga - 

Yoga

Blissology podcast:  Honey Routine

37 minute practice

Really good!!

Snatch, Jerk, Clean

TGU/Snatch grind  16kg  3r/3l        3 chinups

Snatch     14kg    4:00/4:00 for 8:00  *increased reps

1AJerk     18kg    2:00/2:00 for 4:00 w/1:00 off x 3

Clean        20kg    :30/:30 for 4:00   *felt good =)

Yoga

Baptiste Power Yoga #3  

20 min. practice

Drop Set Swings

swings   16kg    10sw/:15 rest  x10  (100 swings)

drop set swings

4 rounds

1 min. rest between rounds

24kg       20/20  (40)

16kg       40/40  (80)

12kg       60/60  (120)

240 swings each round

960 swings

1060 swings total 

Snatch, Clean

3 chin ups     1 pullup   

1sw/1sn/1tr x3 w/ 12kg & 14kg

Snatch   14kg      5:00/5:00  for 10:00

** again left hand grip went - only 5 reps last minute

Clean      14kg      5:00/5:00  for 10:00

RKC plank             :10on/:15 off x3

yoga

Double Jerk, Double Clean & Squat, Double Swings

2 chinups   1 pullup    TGU  16kg  2L then 2R

double jerk     2 -12kg   5:00on/1:00off x2  **PR!! 

** 8 rpm throughout! ... except last min. of last set 10rpm!

double clean & squat    2- 8kg    :30on/:30off x6

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

yoga - 

H Snatch, LCCJ

TGU/Snatch grind  16kg  2r/2l   3 chinups

H Snatch  18kg     1:00/1:00 for 2:00 w/1:00 off x2 

H Snatch  18kg     1:00/1:00; :30/:30  for 3:00 w/1:00 off 

1ALCCJ     18kg    2:00/2:00 for 4:00 w/1:00 off x 2

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

yoga

Yoga

Baptiste Power Yoga #3  (from yogadownload.com) 20 min.

Thanks Gayle!! This is my new favorite practice!

Jerk

1AJerk 14kg 

4:00/4:00 

3:00/3:00

2:00/2:00

1:00/1:00

20 minutes nonstop

** 8rpm pace cept the first 2 min. did 6rpm

RKC plank     :10on/:15off x2

yoga