Friday, March 30, 2012

Swings, Double Jerk

3 chinups
5x2 ab wheel rollouts
“ten”  HERE
all rotations: 20kg 2hd sw/ 14kg one hand sw:
1st rotation
10 2 hd sw (15/15 = 30 sec)
10 R / 10 L one hand sw (30/30 = 1 min)
10 2 hd sw x 2 (15/15 x 2 = 1 min)
10 R / 10 L one hand sw x 2 (30/30 x 2 = 2 min)
10 2 hd sw x 3 (15/15 x 3 = 1.5 min)
10 R / 10 L one hand sw x 3 (30/30 x 3 = 3 min)
180 total swings 9 minutes per rotation
2nd rotation
10 2 hd sw (15/15)
10 R / 10 L one hand sw (30/30)
10 2 hd sw x 2 (15/15 x 2 = 1 min) 
10 R / 10 L / 10 R / 10 L one hand sw (40 reps, 1 min/1 min)
10 2 hd sw x 3 (15/15 x 3 = 1.5 min) 
10 R / 10 L, /10 R / 10 L, / 10 R / 10 L one hand sw (60 reps! 1.5 min/1.5 min)
180 total swings 9 minutes per rotation
3rd rotation
10 2 hd sw (15/15)
10 R / 10 L one hand sw (30/30)
20 2 hd sw x 1 (30/30 = 1 min)
10 R / 10 L / 10 R / 10 L one hand sw (40 reps, 1 min/1 min)
30 2 hd sw (45 sec/45 sec)
10 R / 10 L, /10 R / 10 L, / 10 R / 10 L one hand sw (60 reps! 1.5 min/1.5 min)
180 total swings 9 minutes per rotation
Double Jerk  2- 14kg    4:00 (6rpm) 


NOTES:
** Fun workout. hit times as rx’d
total swings today: 640
March swing challenge:   13,830

Thursday, March 29, 2012

Plus 50% swings

2 pullups 
Plus 50% swings HERE
16kg  both rotations
First rotation
5 2 hd swing x 2 sets
10 tr x 2 sets (15/15, equal work to rest)
10 tr + 5 2 hd swings x 2 sets (15 reps)
1 sw, 1 tr x 10 x 2 sets (20 reps per) (30/30)
1 sw, 1 tr x 10 + 10 tr x 2 sets (30 reps)
3 sw, 1 tr x 10** x 2 sets (30 reps) (45/45)
3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (45 reps)
10/10 x 2 x 2 sets (40 reps) (1 min/1 min)
10/10 + 1 sw, 1 tr x 10 x 2 sets (60 reps total)
20.5 min., 510 swing reps

Second Rotation 
5 2 hd swing x 2 sets
10 tr x 1 set (15/15, equal work to rest)
10 tr + 5 2 hd swings x 1 set  (15 reps)
1 sw, 1 tr x 10 x 1 set (20 reps) (30/30)
1 sw, 1 tr x 10 + 10 tr x 1 set (30 reps)
5/5 x3 x 1 set (30 reps) (45/45)
5/5 x3 + 10 tr + 5 2 hd sw x 1 set (45 reps)
10/10 x 2 x 1 set (40 reps)(1 min/1 min)
10/10 + 1 sw, 1 tr x 10 x 1 set (60 reps total)
10.5 min 260 swing reps
Total workout 31 min., 770 swing reps
Yoga (yea!) Quick Fix
Total swings today:  770
March swing challenge running total:   13,190
NOTES:
** I realized after I did the first rotation of 3sw/1tr x10, that 3sw/1tr = 40 reps not 30, so I changed it for the rest of the workout to 5/5x3.....

Wednesday, March 28, 2012

H Snatch, LCCJ

2x2 chinups
100 16kg swings
16kg
H Snatch      5:00on/:30off
1ALCCJ        5:00on/:30off
repeat
kte’s   5x2
NOTES:
** Fun, Fun, Fun!! :)
** switched hands every 5-7reps
total swings today:  100
March swing total:   12,420

Tuesday, March 27, 2012

Plus 50% swing/snatch

2 pullups
16kg  40 swings (1 min work)
12kg   20 snatches (:45 work)
From Tracy’s 1.27.12 blogpost
12kg
warm up
10 2 hd sw x 4 (15/15 = 2 min. 40 sw)
rotation #1
10 2 hd sw  (15/15)
10 tr (15/15)
1/2 sw ld  (15/15)
5/5 (15/15)
1 sw, 1 sn, 1 tr x 6 x 1 set (30/30)
1 sw, 1 sn, 1 tr x 6   + 10 2 hd (45/15)
1 sw, 1 sn, 1 tr x 6 + 10 tr (45/15)
1 sw, 1 sn, 1 tr x 6 + 1/2 sw ld (45/15)
1 sw, 1 sn, 1 tr x 6 + 5/5 (45/15)
7 min. 140 sw, 30 snatches
rotation #2
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
1 sn, 1 tr x 8 x 1 set (30/30)
"    "  + 10 2 hd (45/15) 
"    "  + 10 tr
"    "  + 1/2 sw ld
"    "  + 5/5
7 min. 120 sw, 40 snatches
rotation #3
10 2 hd sw 
10 tr
1/2 sw ld
5/5 sw
5/5 snatch x 1 set (30/30)
"    "  + 10 2 hd (45/15)
"    "  + 10 tr
"    "  + 1/2 sw ld
"    "  + 5/5
7 min. 90 sw 50 snatches
rotation #4
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
6/6 snatch x 1 set (30/30) 
"    " + 10 2 hd (45/15)
"    " + 10 tr
"    " + 1/2 sw ld
"    " + 5/5
7 min. 90 sw, 60 snatches
28 min  480 swings, 180 snatches (660 reps total)

RKC plank  :15on/:15off x2
NOTES:
** fun workout! hit times as Rx’d - wish I had more time, I would have done rotations 5&6....
total swings today: 520 
March swing challenge:   12, 320

Monday, March 26, 2012

Swings, Clean

3 chinups
Tracy’s 9.23.11 3x3 swings
16kg
all rests 15 seconds
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 - 
10 2 hd sw
20 tr
1/2 sw ld x 3 (30 reps)
5/5 x 4 (40 reps)
3.5 min = 100 sw 
6th rotation 
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
3.5 min = 100 sw 
21 min = 600 sw, advanced
Clean   16kg    3:00r/3:00l for 6:00 (10rpm)
ab wheel rollouts  5x2
total swings:  600
March swing challenge:  11,800

Saturday, March 24, 2012

1200 Swings, Snatches

2 pullups
300 Swing Combination workout HERE
Thursday combo:
w/12kg
40-50-60-70-80 = 300
40 reps = 1.0 min (2 hd swings)
50 reps = 1.25 min (transfers)
60 reps = 1.5 min (1 sw, 1 tr x 30)
70 reps = 1.75 min (5/5 x 7)
80 = 2.0 min (10/10 x 4)
These five sets equal one rotation. I completed these rotations 4 times, starting with :45 seconds rest periods, then shortening the rest period in each rotation by 15 seconds ( 45 sec, 30 sec, 15 sec., no rest). 
#1 rotation = 11.25 min
#2 rotation = 10 min
#3 rotation = 8.5 min.
#4 rotation = 7.5 min 
37.25 min. 1200 swings
Snatches:
snatch pacing with the 12kg
5/5 x4   1 min rest (2 min continuous snatches/1 min. rest)
5/5 x3   :45 rest
5/5 x2   :30 rest
5/5 x1   :15 rest
5/5 x1   :15 rest
5/5 x2  ....then the dog needed to go out!! :p so I stopped :(
it was hard pacing the snatches to do 5 in :15 seconds, I think my VO2 is 7 in :15 seconds
Total swings today:  1200
swing challenge:     11,200/10,000 - personal new goal : 12,000

Friday, March 23, 2012

Doubles

2x2 chinups
dbl swings 2-  8kg  10sw/:15rest x15 (150 swings)
dbl jerk    2- 14kg   4:00on/1:00off  (6rpm) <--a pr for me :)
dbl swings  2- 14kg   20 sets of 5reps (5 min work/2 min rest)
dbl swings  2- 14kg   10 sets of 5reps (1 min rest) x2
5x2 kte
yoga: quick fix
total swings today:  350
swing challenge:    10,000/10,000

Thursday, March 22, 2012

Yoga

Yoga: Sage Rountree Yin Hips & Sun Salutations

Wednesday, March 21, 2012

H Snatch, LCCJ

2 chinups
5x2 ab wheel
100 14kg swings
H Snatch      14kg  10 min nonstop (8rpm)
1ALCCJ        14kg  10 min nonstop (7-8rpm)
Yoga Quick Fix
swing challenge:   9,650/10,000
NOTES:
** Fun! today,...its not the size of the weight, its what you do with it ;)
** for the h snatch did 2/2/2/2/1/1 for 10min.
** for the lccj did 1/1 for 10 so i could keep up the rpms
** used light weight today since I went heavy yesterday

Tuesday, March 20, 2012

5 rep swings

2 chinups
“5 reps at a time”  HERE
20 sets of 5 reps w/16kg (5 min work/:30 rest)
20 sets of 5 reps w/18kg (5 min work/:45 rest)
20 sets of 5 reps w/20kg (5 min work/1 min. rest)
20 sets of 5 reps w/double 12kg  (5 min work/2 min. rest)
20 sets of 5 reps w/24kg  (5 min work/2 min. rest)
10 sets of 5 reps w/double 14kg  (2.5 min work/2 min. rest)
550 swings
KTE’s  5x2
Yoga: standing stretches
swing challenge:  9,550/10,000

Monday, March 19, 2012

4.5 minute swings

3 chinups
ab wheel rollouts
4 1/2 minute swing combination w/12kg
10 transfers, 10 2 hand swing repeat (40 reps)
15 transfers, 15 2 hand swings, repeat (60 reps)
20 transfers, 20 2 hand swings, repeat (80 reps)
180 swings
:30 rest x 6 rotations
total 30 minutes, 1080 swings
4 12kg swings (to even out my #s)
yoga: quick fix
total swings today:   1084
swing challenge:    9,000/10,000

Saturday, March 17, 2012

Swings, Doubles

3 chin ups
200 swing reps w/progressive rest ladder  Here
14kg 
40 2 hd sw, 15 sec rest 
40 2 hd sw, 30 sec rest 
40 2 hd sw, 45 sec rest 
40 2 hd sw, 1 min rest 
40 2 hd sw 
200 swings 7.5 min 
workout: Tracy with an unexpected twist... Here....
40 sets of 5 reps w/24kg  
200 swings
** too early in the morning for me, I set my gymboss for 20 rounds - realized to late that was 40 sets! 
** I was going to do this workout in a drop set way, starting with the 24kg, going to the 20kg, etc.....
dbl jerk   2-14kg   3:00on/1:00off x2!! (6rpm)
KTE’s  5reps x2
Yoga: sun salutations

NOTES:
** today was a mish mosh kind of day, no idea what I wanted to do besides the double jerks...
total swings today: 400
swing challenge:   7916/10,000

Friday, March 16, 2012

Swing/Jerk Combo

3 chinups
ab wheel rollouts
Swing/Jerk Combo 
24 minutes  (3 rounds) nonstop
16kg
Swings  :30/30 for 4:00  (38rpm)
1AJerk       2:00/2:00 for 4:00
total swings: 456
swing challenge:   7,516/10,000

Wednesday, March 14, 2012

Swings, H Snatch

2 chinups
ab wheel
warm up:
4 1/2 minute swing combination w/12kg
10 transfers, 10 2 hand swing repeat (40 reps)
15 transfers, 15 2 hand swings, repeat (60 reps)
20 transfers, 20 2 hand swings, repeat (80 reps)
180 swings


Tracy's "55" 
16kg
shortened rests: 2hd sw 7.5rest; sw/tr 22.5 rest
5 2 hd sw(15)
10 tr (15/15)
15 2 hd sw (22.5/7.5)
20 reps,of 1 sw/ 1 tr x 10 (30/15)
25 2 hd sw (37.5)
30 reps,of 2 sw/1 tr x 10 (45)
35 2 hd sw (52.5)
40 reps, of, 3 sw/1tr x 10 (1 min)
45 2 hd sw (1 min 7.5 sec/)
50 reps of 4 sw/1 tr x 10 (1.25 min)
55 2 hd sw (1 min 22.5 sec)
330 swings
total swings: 510

H Snatch   14kg  1:00/1:00 for 10:00 nonstop (just for fun!)

swing challenge:  7060/10,000

Tuesday, March 13, 2012

830 swings

25” Advanced New Years Day  HERE
5x5 reps (1.25 min)
20 tr + 5 2 hd sw x 1
5x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5x5 reps
5/5 x 2 + 5 2 hd sw x 1
5x5 reps
10/10 + 5 2 hd sw x 1
9 min., 200 swings
4x5 reps (1 min.)
20 tr + 5 2 hd sw x 1
4x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
4x5 reps
5/5 x 2 + 5 2 hd sw x 1
4x5 reps
10/10 + 5 2 hd sw x 1
8 min, 180 swings
3x5 reps (.75 min)
20 tr + 5 2 hd sw x 1
3x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
3x5 reps
5/5 x 2 + 5 2 hd sw x 1
3x5 reps
10/10 + 5 2 hd sw x 1
7 min., 160 swings
2x5 reps (.5)
20 tr + 5 2 hd sw x 1
2x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
2x5 reps
5/5 x 2 + 5 2 hd sw x 1
2x5 reps
10/10 + 5 2 hd sw x 1
6 min., 140 swings
5 reps (.25)
20 tr + 5 2 hd sw x 1
5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5 reps
5/5 x 2 + 5 2 hd sw x 1
5 reps
10/10 + 5 2 hd sw x 1
5 min., 120 swings
27 min., 800 swings (300 20kg, 500 14kg)
bonus: (did first as a warm up)
5 reps
25 2 hd sw
30 reps, 1.25 min additional
RKC plank:   :10on/:10off x3
total swings:  830
swing challenge:  6,550/ 10,000

Monday, March 12, 2012

1020 swings

Tracy’s Tgiving workout  HERE
12kg swings
10 2 hd sw x 2, 15 sec work/rest = 1 min (20 swings)
1st rotation - 16kg
10 tr x 1, 15 sec work/rest (10 sw)
1 sw, 1 tr x 10, 30 sec work/30 sec rest (20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)
total 15.25 minutes, 410 swings
2nd rotation - 12kg sw/tr, 16kg 2hd swings
all rests :15
10 tr x 1, 15 sec work/rest (10 sw)
10 2 hd sw x 1, 15 sec work/rest ( 30 sec 10 sw)
1 sw, 1 tr x 10, 30 sec work/15 sec rest (20 sw)
10 2 hd swings x 2, 15 sec work/rest (1.0 min 20 sw)
2 sw, 1 tr x 10, 45 sec work/15 sec rest (30 sw)
10 2 hd sw x 3, 15 sec work/rest (1.5 min 30 sw)
3 sw, 1 tr x 10, 1 min work/15 sec rest (40 sw)
10 2 hd sw x 4, 15 sec work/rest (2.0 min 40 sw)
4 sw, 1 tr x 10, 1.25 min work/15 sec rest (50 sw)
10 2 hd sw x 5, 15 sec work/rest (2.5 min 50 sw)
5 sw, 1 tr x 10, 1.5 min work/15 sec rest (60 sw)
10 2 hd sw x 6, 15 sec work/rest (3.0 min 60 sw)
6 sw, 1 tr x 10, 1.75 min work/15 sec rest (70 sw)
10 2 hd sw x 7, 15 sec work/rest (3.5 min 70 sw)
7 sw, 1 tr x 10, 2 min work/15 sec rest (80 sw)
640 sw
Total 1020 swings
swing challenge:   5,720/10,000
NOTES:
** changed the rests in the 2nd rotation for fun.....
** hit all times as Rx’d
** this is one of my favorite workouts!


eta: forgot to add: 2 chinups, and I played around with the ab wheel....

Saturday, March 10, 2012

"Classic 100" Swing Ladder Workout

2 chinups
100 14kg swings
2 rotations
1st rotation equal work/rest
2nd rotation :15 seconds rest throughout
both rotations: 14kg
workout "classic 100"  HERE
10 tr 
20 tr 
30 tr 
40 tr 
1/2 sw ld
1-4 sw ld
1-5 sw ld
2-6 sw ld
5/5 x 1
10/10 x 1
5/5 + 10/10 x 1
10/10 x 2
10 2 hd sw
20 2 hd sw
30 2 hd sw
40 2 hd sw
400 swings,  per workout
800 total swings
todays total swings: 900
swing challenge:    4,700/10,000