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 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
