Wednesday, May 30, 2012

H Snatch, Jerk


20kg   5.20 - One Hand Swing Practice rotation #2  x1
H Snatch  14kg 3:00r/3:00l for 6:00 w/1:00off  
** right: 16/18/18 rpm (52)- left:  18/16/17 rpm (51)
** WHOO HOO PR for me!! =)

H Snatch  14kg 2:00r/2:00l for 4:00 (16rpm)
1AJerk   14kg  2:00r/2:00l for 4:00 x1 (16rpm)
RESTED 2 MINUTES... then:
1AJerk  14kg  1:00r/1:00l for 2:00 (18rpm)
RKC plank  :10on/:10off x2

Tuesday, May 29, 2012

Swings, Clean, Goblet Squat


2 chin ups
2x5 ab wheel roll outs
Swings    20kg
5/5 Swing Worksets
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10, 30/30 work/rest
15/15, 45/45 work/rest
20/20, 1 min/1 min work/rest
5/5 x 3 (work for 15 sec, rest for 15 sec) 
 10/10, 30/30 work/rest
15/15, 45/45 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
 10/10, 30/30 work/rest
5/5 x 1
13 min., 260 swings
Clean    16kg    
3:00r/3:00l  10rpm
2:00r/2:00l  10rpm
1:00r/1:00l   12rpm 
12 minutes   NONSTOP
Goblet Squat   14kg    3 sets of 5

Monday, May 28, 2012

Double Sets


2 chin ups
*12kg snatches/ 24kg swings
variation #2 
14 R snatch (30/15)
10 hvy 2 hd sw (15/30)
14 L snatch (30/15) 
10 hvy 2 hd sw (15/30)
x   16 double sets
RKC plank   :15on/:15off x3
NOTES:
** Still lovin’ the workout!....after the 15th set, opened a blister on my left palm- it wasn’t bleeding, but so preoccupied with that, my 16th set on the left side was 7 in :15, wait :15, knock out 5 more then 2more - so 14 but not in :30....then finished up with the 10 swings.
** at about the 10th set, I started snatching 8 in :15 and had to slow down the pace....

Saturday, May 26, 2012

900 Swings


14kg  TGU   3r/3l
1/2 sw ld x 3 (10 reps, 15 sec)
1-4 sw ld x 3 (20 reps, 30 sec)
1-5 sw ld x 3 (30 reps, 45 sec)
2-6 sw ld x 3 (40, reps, 1 min)
300 swings
I did the above workout 3x as follows:
14kg  :30 rests (except 1st set - :15work/:15rest)
14kg  :15 rests
16kg  equal work to equal rest

23ish min.,  900 swings total

Friday, May 25, 2012

H Snatch ladders, Jerk ladders


2 chin ups
Rotation #1 - 20kg
10 2 hand sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 one hd sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 + 10 2 hd sw x 1 set (30/30 x 1 = 1.0 min)
100 swing reps, 5.0 min
H Snatch   16kg
ladders
switching every :30 
 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
7 min, 
1AJerk    16kg
ladders
switching every :30
8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
8 min.
then just for fun....
H Snatch    16kg
ladders
switching every :30
5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l
KTE’s    3 sets of 5

NOTES:
** switching every :30 --> so 7 snatches in :30 right, then 7 snatches in :30 left - total of 14 rpm, etc.... same for the jerks
** rested in the overhead position not the rack- both exercises
** paced both exercises

Wednesday, May 23, 2012

H Snatch, LCCJ


2 chin ups
ab wheel roll outs 2x5
H Snatch  14kg 3:00r/3:00l for 6:00 w/1:00off  
** right: 14/16/16 rpm (46)- left:  16/16/15 rpm (47)
1ALCCJ   14kg  2:00r/2:00l for 4:00 w/1:00 x2  
** 1st round 11rpm; 2nd round  12rpm
1ALCCJ   14kg  1:00r/1:00l for 6:00 (12rpm)
RKC plank    :10on/:10off x3

Tuesday, May 22, 2012

Swings, Clean, Squats


2 chinups


20kg  
Rotation #1
10 2 hand sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 one hd sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 + 10 2 hd sw x 1 set (30/30 x 1 = 1.0 min)
100 swing reps, 5.0 min
Rotation #2
2/1 swing ladder x 4 sets (15/15 x 4 = 2.0 min)
5/5 + 2/1 sw ld x 1 set (30/30 x 1 = 1.0 min)
60 swing reps, 3.0 min
Last rotation
10 transfer sw x 4 sets (15/15 x 4 = 2.0 min)
5/5 + 2/1 sw ld x 1 set (30/30 x 1 = 1.0)
2/1 sw ld + 10 tr x 1 set (30/30 x 1 = 1.0 min)
80 swing reps, 4.0 min
Bonus
5/5 + 2/1 sw ld + 10 tr (45 sec/45 sec x 1 = 1.5 min)
5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw x 1 set (1 min/done!)
70 swing reps 2.5 min
total workout w/bonus sets
310 swing reps, 14.5 minutes
Clean   16kg    3:00r/3:00l  for 6:00
squat   12kg    1:00r/1:00l for 2:00 w/1:00off x2

kte's    2 sets of 5
NOTES:
** swing workout was fun! I never did hand to hand swings with the 20kg - happily surprised I could! :)
** not a fan of squats, was going to stop at one round, but added another because I know I should do them....

Monday, May 21, 2012

Snatch/Swing sets


*12kg snatches/ 24kg swings
variation #2 
14 R snatch (30/15)
10 hvy 2 hd sw (15/30)
14 L snatch (30/15) 
10 hvy 2 hd sw (15/30)
x   12 double sets
NOTES:
** one BADA$$ WORKOUT!
** I did this version because I wanted to work the/my strength endurance.
** I don’t have time in the morning to do 16-20 sets, I only have 30ish min, so I worked with in that time..
** I can actually do 8 sn in :15, but since it is the first time I am doing this I went with 7 and it was perfect- I will stick with 7 for a while :)
** I counted the whole variation #2 as one set: sn/sw/sn/sw=1 set
**  12 sets was good - left grip was getting wonky on the last set

Saturday, May 19, 2012

1220 Boring Swings


with a twist from tracys: shortened rests/14kg for warm up/changed w/up
I used the 14kg for my warm up and then in my work sets I alternated the 12kg with the 14kg
Warm up  14kg
200 nonstop swings
1 min each of: 2hd, 10/10, 1/2ld, 5/5, 10/10
Work sets
10/10 x 20 (10 reps x 10 R, 10 reps x 10 L), 200 = 5 min/30 rest
10/10 x 10 w/14kg (10 reps x 5 R, 10 reps x 5 L) 100 sw = 2.5 min/30 rest
8/8 x 20, 160 sw = 4 min/30 rest
8/8 x 10 w/14kg, 80 sw = 2 min/30 rest
6/6 x 20, 120 sw = 3 min/30 rest
6/6 x 10 w/14kg, 60 sw = 1.5 min/30 rest
4/4 x 20, 80 sw = 2 min/30 rest
4/4 x 10 w/14kg, 40 sw = 1 min/30 rest
2/2 x 20, 40 sw = 1 min/15 sec
2/2 x 10 w/14kg, 20 sw = 30 sec/15 sec
2/2, 4/4, 6/6, 8/8, 10/10 swing ladder w/12kg 60 sw = 1.5 min/30 rest
10/10, 8/8/, 6/6, 4/4, 2/2 swing ladder w/14kg 60 sw = 1.5 min/done. 
1220 swings (660 w/12kg, 560 14kg)

Friday, May 18, 2012

Swing, H Snatch ladders


2 chinups
RKC plank   :15on/:10off x2
5/5 Swing Worksets
20kg
all rests :15
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10 x 1 , 30/15 work/rest
15/15 x 1  45/15 work/rest
20/20 x 1, 1 min/15 work/rest
5/5 x 3 (work for 15 sec, rest for 15 sec) 
10/10 x 1 , 30/15 work/rest
15/15 x 1, 45/15 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
10/10 x 1  30/15 work/rest
5/5 x 1
 10 minutes, 260 swings
H Snatch 16kg  ladder as follows:
starting at the top of the minute:
10r/10l; 9r/9l; 8r/8l; 7r/7l; 6r/6l--->1r/1l   
20 min NONSTOP,  110 snatches  
NOTES:
** Todays workout same as last Friday- but with a twist - it was that much fun! :) 
** for the H Snatch, held the bell over my head as a rest instead of in the rack position

Wednesday, May 16, 2012

Snatch, LCCJ


2 chin ups
20kg     10sw/:15rest x5  (1:1 ratio)
Snatch      12kg   50r/50l   (5min/20rpm)  

H Snatch  14kg   3:00r/3:00l for 6:00  (12rpm)
1ALCCJ     14kg   5:00r/5:00l for 10:00  (10rpm)
RKC plank    :10on/:10off x3


NOTES:
** paced all exercises today...rested 2-3 min. between exercises
** fun!

Tuesday, May 15, 2012

Swing, Clean, Squat


2 chin ups
One hand swing practice workout #2  20kg (5 min)
clean    20kg   1:00r/1:00l for 4:00 w/:30off
squat   12kg   1:00r/1:00l for 4:00 w/:30 off
One hand swing practice workout #2   20kg  (5 min)
KTE’s  3 sets of 5
NOTES:
** had NO idea what I wanted to do today, by the time I figured it out, ran out of time to complete  the workout! :p

Monday, May 14, 2012

Swings, VO2 snatches


2 chin ups
ab wheel rollouts 2 sets of 5
One hand swing practice workout #2  20kg
snatch  12kg
VO2 training  :15 work/ :15 rest  

5 sn R, 15 sec rest
5 sn L, 15 sec rest
6 sn R, 15 sec rest
6 sn L, 15 sec rest
7 sn R, 15 sec rest
7 sn L, 15 sec rest
8 sn R, 15 sec rest
8 sn L, 15 sec rest
9 sn R, less than 15 sec rest
9 sn L, less than 15 sec rest
10 sn R, even less than 15 sec rest
10 sn L, even less than 15 sec rest
X4   :)

24 minutes, 360 snatches
Deadlift    115#  1 set of 3  (1X3)
NOTES:
** haven’t deadlifted in about 2 years! nice to know  I can lift my BW :)

Saturday, May 12, 2012

Swings, Jerk Ladders


16kg swings
10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)
1st rotation   16kg
10 tr x 1, 15 sec work/rest (10 sw)
1 sw, 1 tr x 10, 30 sec work/15 sec rest (20 sw)
2 sw, 1 tr x 10, 45 sec work/15 sec rest (30 sw)
3 sw, 1 tr x 10, 1 min work/15 sec rest (40 sw)
4 sw, 1 tr x 10, 1.25 min work/15 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 16.25 minutes, 410 swings
1AJerk ladder
16kg
12/12; 11/11; 10/10; 9/9; 8/8; 7/7; 6/6; 5/5; 4/4; 3/3; 2/2; 1/1
23 minutes nonstop
156 jerks
KTE’s   2 sets of 5
NOTES:
Jerks:
** each set starts at the top of the minute - so for the 12 - I paced myself 12 jerks in 1 min. switching hands at the top of the min, to do 12 jerks in 1 min on the left side.... I continued to pace and switch hands at the top of the min.
** I rested with the kb overhead instead of the rack position to make it more challenging.  By the 2/2 I was holding the kb overhead for :25 seconds, for the 1/1 I held the kb overhead for :25 then switched arms at the half min. mark to finish the  workout in 23 minutes.

Friday, May 11, 2012

Swing, Snatches


5/5 Swing Worksets
20kg
all rests :30 except for the 15/15 sets at the top of the rotation
5/5 x 4 (work for 15 sec, rest for 15 sec)
5/5, 5/5 x 1 , 30/30 work/rest
5/5, 5/5, 5/5 x 1  45/30 work/rest
5/5, 5/5, 5/5, 5/5 x 1, 1 min/30 work/rest
5/5 x 3 (work for 15 sec, rest for 15 sec) 
5/5, 5/5 x 1 , 30/30 work/rest
5/5, 5/5, 5/5 x 1, 45/30 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
5/5, 5/5 x 1  30/30 work/rest
5/5 x 1
 260 swings
H Snatch 16kg  NONSTOP as follows:
starting at the top of the minute:
10r/10l
9r/9l
8r/8l
7r/7l
6r/6l
starting on the half minute
...so 5r in :3o/5l in :30; 4r in :30/4l in :30, etc....
5/5  
4/4   
3/3   
2/2    
1/1     

** switched to the :30 arm switch because I was running out of time....
** FUN workout today :)

Wednesday, May 9, 2012

Swing, H Snatch, LCCJ


H Snatch  14kg  1:00r/1:00l for 6:00 w/1:00off  (12rpm)
1ALCCJ     14kg   12 minutes NONSTOP:
3:00r/3:00l   (10rpm)
2:00r/2:00l   (9rpm)
1:00r/1:00l     (8rpm)
RKC plank    :10on/:10off x3
ab wheel roll outs  2 sets of 5

Tuesday, May 8, 2012

Swings, Clean


BCBE full version
16kg  all rests :15
10 2 hd sw10 tr,  1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min) 
10 2 hd sw + 10 tr (15 sec rest) 
1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw (15)
10 2 hd sw + 10 tr + 1/2 sw ld (15 sec rest) 
5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw (15) 
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (15 rest) 
10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (15)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (15) 
10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (15 )
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min) 
600 swings
Clean   16kg      2:00r/2:00l/1:00r/1:00l for 6:00 (12rpm)
KTE’s  2 sets of 5

Monday, May 7, 2012

Swing, Snatch


2 chin ups
ab wheel roll outs 2 sets of 5
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
snatch  12kg
VO2 training and beyond 

5 sn R, 15 sec rest  (15/15)
5 sn L, 15 sec rest   
6 sn R, 15 sec rest   (15/15)
6 sn L, 15 sec rest   
7 sn R, 15 sec rest   (15/15)
7 sn L, 15 sec rest
8 sn R, 15 sec rest   (15/15)
8 sn L, 15 sec rest
9 sn R, less than 15 sec rest
9 sn L, less than 15 sec rest
10 sn R, even less than 15 sec rest
10 sn L, even less than 15 sec rest
X2 - rest :50 then repeat

270 snatches, 19 min

Friday, May 4, 2012

Swings, Jerk, Clean


2 chin ups
16kg  all rests :15
10 2 hd sw10 tr,  1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min) 
10 2 hd sw + 10 tr (15 sec rest) 
1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw 
10 2 hd sw + 10 tr + 1/2 sw ld (15 sec rest) 
5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw 
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (15 sec rest) 
10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw 
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (1 min work/:15 rest) 
10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1 min work/:15 rest)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min) 

600 swings
Timed sets:
1A Jerk  16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)
Clean    16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)
NOTES:
** FUN!! :)

Wednesday, May 2, 2012

Swings, Snatches


5/5 Swing Worksets
16kg  all rests :15   
5/5 x 4 (work for 15 sec, rest for 15 sec)
10/10 x1, 30/15 work/rest
15/15  x 1, 45/15 work/rest
20/20 x 1, 1 min/15rest
5/5 x 3 (work for 15 sec, rest for 15 sec) 
10/10 x1, 30/15 work/rest
15/15  x 1, 45/15 work/rest
5/5 x 2 (work for 15 sec, rest for 15 sec)
10/10 x1, 30/15 work/rest
5/5 x 1
Rest 1 min
Repeat
20 min., 520 swings
Snatch Pacing  14 kg
4 snatches in :15 
:30 rest between sets
4r/4l x2
8r/8l x2
12r/12l x1


2 sets of 5 ab wheel rollouts