Swing, Snatch

2 chinups

One hand swing practice workout #2 5/5 x10  20kg

Snatch  12kg:

pacing  5sn in :15 - 

50r/50l x1   (100)

3 min rest

40r/40l x1   (80)

3 min rest

30r/30l x1   (60)   

2 min rest

20r/20l x1    (40)

2 min rest

10r/10l x1    (20)

KTE’s    3 sets of 5

Swings, Grind:Snatch/TGU

2 chinups

BCBE - 16kg

2nd rotation (every rest period is only 15 sec)

10 2 hd swing (15/15),

51/2 sw ld (15/15)

10 R one hd sw (15/15)

10 L one hd sw (15/15)

2/1 sw ld (15/15)

10 2 hd sw (15/15)

10 2 hd swing + 1/2 sw ld (30/15)

10 R one hd sw (15/15)

10 L one hd sw (15/15)

1/2 sw ld sw + 10 2 hd sw (30/15)

10 2 hd swing + 1/2 sw ld + 10 R one hd sw (45/15)

10 L one hd sw + 1/2 sw ld + 10 2 hd sw (45/15)

10 2 hd swing + 1/2 sw ld + 10 R one hd sw + 10 L one hd sw + 1/2 sw ld + 10 2 hd sw (1 min 30 sec)

9 min, 240 swings

Snatch/TGU Grind    16kg  

snatch ladder as follows:

1 snatch r/1 TGU r/1 snatch l/ 1 TGU L

2 snatch r/1 TGU r/2 snatch l/ 1 TGU L

3 snatch r/1 TGU r/3 snatch l/ 1 TGU L

4 snatch r/1 TGU r/4 snatch l/ 1 TGU L

5 snatch r/1 TGU r/5 snatch l/ 1 TGU L

total snatches:  30

Snatch Challenge FINAL total:  5,010  :)

swing, snatch, jerk

2 chin ups

14kg - pacing 4sn in :15 seconds:

8r/8l x5 = 80 snatches (1 min work/1 min rest)

14kg

one arm swing/snatch practice

10/10 (1 set R, 1 set L)

9 1hd sw/1 sn x2 (1 set R, 1 set L)

8 1 hd sw/2 sn x 2 

7 1hd sw/3 sn x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 

total snatches: 110

1A Jerk    14kg  10 min nonstop  12rpm throughout

broken down as: 2:00r/2:00l/2:00r/2:00l/1:00r/1:00l

total snatches today: 190

Snatch Challenge total:  4980

Swing, clean, squat and snatches

2 pullups

One hand swing practice workout   #2  (5/5) 10 sets  20kg 

clean     20kg    5:00 w/:30 off

squat    12kg    5:00 w/ :30 off

One hand swing practice workout #2 (5/5) 10 sets 20kg

clean     20kg    5:00 w/ :30 off

snatch    12kg    50r/50l  one hand switch :)

total snatches today: 100

snatch challenge total:  4,790

NOTES:

** clean broke down by 1:00r/1:00l/1:00r/1:00l/:30r/:30l

** I do NOT like the squat, and didn’t want to do it again

** the snatch was a pr for me!! 

Snatches

2 chinups

5x2 ab wheel

5sw r/5sn r; 5sw l/5sn l x2 (20 sn)

5r/5l x2 (20sn)

10r/10l x2 (20sn)

2r/2l x10 (20sn)

snatch pacing

12kg

25/25 x 2 x 1 = 100

2 min rest

10/10 x 5 x 1 = 100 reps

3 min rest

5/5 x 10 x 1 = 100 reps

4 min rest

40r/40l/10r/10lx 1 = 100 reps 

400 snatch reps and a whole lotta transfer swings!

NOTES:

** all about the snatch pacing today - all snatches were done at a 5 sn in :15 pace

total snatches today:  480

snatch challenge total:  4,690

Swings, Snatches

One hand swing practice workout   

normal weight bell  (16kg)

10 2 hd sw

9/1 x 2 (1 set R, 1 set L)

8/2 x 2 

7/3 x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 one hand swings

210 swings 10 min

challenging weight bell:

1x through with the 18kg

2nd time through with the 20kg:

5 2 hd sw + 5 one hd sw  x 2 x 5 ( 10 sets total 5/5 R, 5/5 L)

100 swings, 5 min

total 200 swings, 10 min

Heaviset bell, last rotation :

24kg:

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

Having so much fun, I decided to do this with snatches, so I did the first rotation, same principle, but with a twist:

all swings were 1 handed except the first set of 10 2hd sw -

Since I was using the 12kg, I condensed my rests: gymboss set at :15 intervals, rested until the next beep - worked out to :15-:10 rests until 1sw/9sn, then less than 

:10 ... I rested :15 seconds between 10sn r and 10 sn l - 

total time was 10 min, 45 seconds

12kg:

10 2 hd sw

9 1hd sw/1 sn x2 (1 set R, 1 set L)

8 1 hd sw/2 sn x 2 

7 1hd sw/3 sn x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 

total snatches: 110

Snatch challenge total: 4210

RKC plank:   :15on/ :15off

NOTES:
** Wow, was this FUN!! A definite do again. I had no plans to snatch today, but I really enjoyed this!  

330 snatches

3 chinups

PLus 50%  

3 rest 3

3/3

6 rest 6

6/6

12/12

7.5 min,  60 snatches

4 rest 4 (1 min)

4/4 (1 min)

8 rest 8 (2 min)

8/8 no rest (1.5 min)

12/12 (2 min)

7.5 min, 72 snatches

5 rest 5 (15/15 x 2)

5/5   (30/15)

10 rest 10  (30/15 x2)

10/10  (1.25)

15/15 (45/15 x 2)

90 snatches

6 rest 6 

6/6 

12 rest 12 

12/12 no rest 

18/18 

108 snatches

total snatches today:  330

Snatch Challenge total:  4,100

NOTES:
** used 16kg for 1st 2 rounds - did H snatch to save my hands

** sadly, I am to slow with the H snatch to do more than 4 in :15 so had to switch weights ;)

** used 12kg for last 2 rounds - so only took :15 rests

Swings, Jerk, Clean & Squat

2 chin ups

5/5 swing worksets

16kg 

all rests :15 seconds

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10x 1 , 30/15 work/rest

15/15x 1 , 45/15 work/rest

20/20x 1 ,  1 min work/15 rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10x 1 , 30/15 work/rest

15/15x 1 , 45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

 10/10x 1 , 30/15 work/rest

5/5 x 1

10 min., 260 swings

Jerk  16kg  2:00r/2:00l for 8:00 

Clean & Squat  12kg  :30/:30 for 4:00

HV Snatches, Clean

2 pull ups

Standard Snatch Swing Combos “HV”

All 4 sets are 1 minute in duration

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)

1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 16 swings)

10/10 snatch R/L

25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

Using these 4, one minute snatch/swing combinations only the rest period changes

First rotation 1 min work, 1 min rest (warm-up!). 8 minutes

1 min rest

Second rotation 1 min work, 30 sec rest, 6 minutes

1 min rest

Third rotation, no rest between the 1st and 2nd set, 30 sec before continuing with sets 3, and 4. 5 minutes

1 min rest

Fourth rotation, no rest between 1st, 2nd and 3rd set, 30 sec before continuing with the last and 4th set, 4. 5 minutes

1 minute rest

Fifth rotation, no rest, all four sets done consecutive, 4 minutes

Total workout time 31.5 minutes

490 snatches

220 swings

Clean  16kg   2:00r/2:00l/1:00r/1:00l for 6:00 (10-11rpm)

NOTES:
** 14kg for first 3 rotations, then switched to the 12kg to finish up.  Always wanted to try this with the 14kg. 

Snatch Challenge total:  3770

"100" snatch workout

2 chinups

12kg  

5sn r/:15 rest; 5sn l/:15 rest x2  (20)

6sn r/:15 rest; 6sn l/:15 rest x2  (24)

12kg

10 sn      5/5   :30 work/:30 rest

20 sn     10/10  1 min work/:30 rest

30 sn     15/15   1.5 min work/:30 rest

40 sn     20/20   2 min work/:30 rest

:30 rest

repeat 3 more times

400 snatches 

Farmers Walk

20kg l/18kg r

:45 work/:45 rest x2

total snatches today:  444

snatch challenge total: 3280

600 snatches

3 chin ups

RKC planks  :10on/:10off x3

600 snatches in 35 minutes  

rotation #1 as warmup:

12kg:

10 snatch R, 

10 snatch L, (Rest :30)

10 snatch R,

10 snatch L, (Rest :30)

10 snatch R,

10 snatch L, (Rest :30)

1 min. rest

10kg for the following rotations:

rotation #2

10 snatch L, 15 sn R

10 snatch L, 14 sn R

10 snatch L, 13 sn R

10 snatch L, 12 sn R

10 snatch L, 11 sn R

10 snatch L, 10 sn R 

1 min rest

rotation #1

10 snatch R, 15 sn L

10 snatch R, 14 sn L

10 snatch R, 13 sn L

10 snatch R, 12 sn L

10 snatch R, 11 sn L

10 snatch R, 10 sn L

1 min rest

rotation #2

10 snatch L, 15 sn R

10 snatch L, 14 sn R

10 snatch L, 13 sn R

10 snatch L, 12 sn R

10 snatch L, 11 sn R

10 snatch L, 10 sn R 

2 min rest

rotation #1

10 snatch R, 15 sn L

10 snatch R, 14 sn L

10 snatch R, 13 sn L

10 snatch R, 12 sn L

10 snatch R, 11 sn L

10 snatch R, 10 sn L

1 min rest

135 snatches per rotation

Total snatch reps 600

Snatch Challenge total: 2836

** got out of my ego and used the 10kg - still challenging.

** hit all times as Rx’d

** I’ve wanted to do this for a long time, glad I thought to use the right tool for the job!! :)

Snatches, Clean, Farmers walk

2 chinups

3sets of 5 ab wheel rollouts

14kg:  4 sn tr x5 (:15work/:15 rest) 20 snatches

From Tracy June 2011

with a twist:

both versions with 14kg

1st version:

4 sn tr, 15 sec. work

8 sn tr, 30 sec. work

12 sn tr, 45 sec. work

16 sn tr, 1 min sec. work

12 s tr, 45 sec. work

8 sn tr, 30 sec. work

4 sn tr, 15 sec. work

 64 snatches, 64 swings each rotation

** first time through I used this as a warm up and did equal work to equal rest....then I laddered the rests:

2nd rotation I took :30 rests between sets

3rd rotation I took :15 rests between sets

total snatches: 192

2nd version:

4 sn tr x 2 sets (15/15 x 2 = 1 min)

8 sn tr x 2 sets (30/30 x 2 = 2 min)

12 sn tr x 2 sets (45/45 x 2 = 3 min)

16 sn tr x 2 sets (1 min./1 min. x2= 4 min)

total snatches this rotation: 80

Clean  16kg   2:00r/2:00l for 4:00 (11-12 rpm)

cash out:

Farmers walk:

20kg left hand/18kg right hand

1:00 walking around basement/:30 off x1

:30 walking/:30 off  x2

** trying to strengthen my grip for my left hand

total snatches this workout and warmup: 292

Snatch challenge total: 2236

NOTES:
** just wanted to have a fun easy fun workout today.....and it was! :)

Swings, dbl squat, dbl clean

2 pullups

12kg:  10sn in :30/:30rest x5  (50snatches)

16kg:

all rests 15 seconds

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)

10 tr x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)

5/5 x 2 sets (15/15 x 2 = 1 min)

total 80 swings, 4 min.

20 2 hd sw x 1 (30/15 = 45)

20 tr x 1 (30/15 = 45)

1/1 + 2/2 x 2 (30/15 = 45)

5/5 x 2 (30/15 = 45)

total 80 swings, 3 min

10 2 hd sw, 10 tr x 1 (30/15 = 45)

10 tr, 1/1 + 2/2 x 1 (30/15 = 45)

1/1 + 2/2, 5/5 x 1 (30/15 = 45)

5/5, 10 2 hd sw x 1 (30/15 = 45)

total 80 swings, 3 min

10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, :15 seconds rest x 4 =  min.)

total 160 swings, 5 min.

400 swings,  15 min.

dbl squat   2- 8kg   :30on/:30off x5

dbl clean   2-12kg   :30on/:30off x5

snatches today: 50 

Snatch challenge total: 1944

NOTES:
just having fun today :)

630 snatches

2 chin ups

HV snatches

14kg rotation 1; 12kg rotations 2-4

each set is one minute work/rest - use as warm up...

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)

1 snatch, 1 transfer (16 snatch/ 32 swings)

10/10 snatch R/L

25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

8 minutes total. 72 snatches, 38 swings

each set now increases to two minutes, same combinations, but with only 1 minute rest

1 swing, 1 snatch, 1 transfer (24 snatch/48 swings)

1 snatch, 1 transfer (32 snatch/ 32 swings)

10/10 x 2 snatch R/L= 40 snatch reps

25 x 2 snatch R/L = 50 snatch reps

12 minutes total 144 snatches, 76 swings

each set now increases to three minutes, same combinations, again with only 1 minute rest,

1 swing, 1 snatch, 1 transfer (36 snatch/72 swings)

1 snatch, 1 transfer (48 snatch/ 48 swings)

10/10 x 3 snatch R/L= 60 snatch reps

25 x 3 snatch R/L = 75 snatch reps

16 minutes total 219 snatches, 120 swings

each set now increases to four minutes, same combinations, again, only 1 minute rest

1 swing, 1 snatch, 1 transfer (48 snatch/96 swings)

1 snatch, 1 transfer (64 snatch/64 swings)

10/10 x 4 snatch R/L= 80 snatch reps

** I was fried at this point and could not finish the last set!! :( :(
mentally didn't know if I could do it, so I stopped....

total 192 snatches, 156 swings

total snatches today: 630

Snatch challenge total:  1,894

NOTES:
** VERY bummed I could not complete the workout, thought about waiting 5-10 min. and then going, but did not have the time this morning.

** this is the first time I’ve done this workout this way, and it is HARD!

5/5 swings and snatches

2 pullups

14kg: 12 snatches (to even out numbers)

"5/5"

5/5 Swing Worksets - 16kg

all rests :15

5/5 x 4 (work for 15 sec, rest for 15 sec)

5/5, 5/5 x 1 

5/5, 5/5, 5/5 x 1 

5/5, 5/5, 5/5, 5/5 x 1 

5/5 x 3 (work for 15 sec, rest for 15 sec) 

5/5, 5/5 x 1 

5/5, 5/5, 5/5 x 1

5/5 x 2 (work for 15 sec, rest for 15 sec)

5/5, 5/5 x 1 

5/5 x 1

10 min., 260 swings

5/5 Snatch Worksets- 14kg

for the longer sets (40, 30, 20 reps) - did one hand switch

5/5 x 4 sets (30 sec work/30 sec rest)

5/5 x 4 (40 reps, 2 min continuous set, 1 min rest)

5/5 x 3 sets (30 sec work/30 sec rest)

5/5 x 3 (30 reps, 1.5 min work/1 min rest)

5/5 x 2 sets (30/30)

5/5 x 2 (20 reps, 1 min work/1 min rest)

5/5 x 1 (30/30)

190 snatches

total snatches today: 202

snatch challenge total: 1,260