Swing and Snatch Ladders
From Tracys blog HERE
swings w/14kg
snatches w/12kg
The work sets were done "off of the clock". The only part "on the clock" were the rest periods. The Work Set Ladders were of undetermined time, but the rest periods were set at only 30 seconds. Starting point.....alternating 1 swing ladder with 1 snatch ladder, progressively working up the ladder from 1-5, to 1-10.
1st Swing Ladder
1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr
40 reps....1 minute
1st Snatch Ladder
1 sn, 1 tr, 1 sn, 1 tr,
2 sn, 1 tr, 2 sn, 1 tr,
3 sn, 1 tr, 3 sn, 1 tr,
4 sn, 1 tr, 4 sn, 1 tr,
5 sn, 1 tr, 5 sn, 1 tr,
2nd Swing Ladder
1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr,
add
6 sw, 1 tr, 6 sw, 1 tr
2nd Snatch Ladder
1 sn, 1 tr, 1 sn, 1 tr,
2 sn, 1 tr, 2 sn, 1 tr,
3 sn, 1 tr, 3 sn, 1 tr,
4 sn, 1 tr, 4 sn, 1 tr,
5 sn, 1 tr, 5 sn, 1 tr,
add
6 sn, 1 tr, 6 sn 1 tr
Laddering up one rep at a time until reaching,
Swing Ladders
1 sw, 1 tr, 1 sw, 1 tr,
2 sw, 1 tr, 2 sw, 1 tr,
3 sw, 1 tr, 3 sw, 1 tr,
4 sw, 1 tr, 4 sw, 1 tr,
5 sw, 1 tr, 5 sw, 1 tr,
6 sw, 1 tr, 6 sw, 1 tr,
3rd set, add
7 sw, 1 tr, 7 sw, 1 tr,
4th set, add
8 sw, 1 tr, 8 sw 1 tr,
5th set, add
9 sw, 1 tr, 9 sw, 1 tr,
6th set, add
10 sw, 1 tr, 10 sw, 1 tr
Snatch Ladders
1 sn, 1 tr, 1 sn, 1 tr,
2 sn, 1 tr, 2 sn, 1 tr,
3 sn, 1 tr, 3 sn, 1 tr,
4 sn, 1 tr, 4 sn, 1 tr,
5 sn, 1 tr, 5 sn, 1 tr,
6 sn, 1 tr, 6 sn, 1 tr,
3rd set, add
7 sn, tr, 7 sn, 1 tr
4th set, add
8 sn, 1 tr, 8 sn, 1 tr
5th set, add
9 sn, 1 tr, 9 sn, 1 tr,
6th set, add
10 sn, 1 tr, 10 sn, 1 tr
Swings 490
Snatches 430
Transfers 81 (inbetween snatches. count them as swings and the swing total increases to 571)
cash out:
12kg 24 swings
yoga: standing stretches
total swings today: 595
swing challenge: 2,600/10,000
NOTES:
** snatches a lot harder than I thought, last round took about 7min.
** snatches a lot harder than I thought, last round took about 7min.
