2 pullups
16kg 40 swings (1 min work)
12kg 20 snatches (:45 work)
From Tracy’s 1.27.12 blogpost
12kg
warm up
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....
** 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
