Swings

"All Sets of 10"

20kg          

warm up

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

workout:

10 2 hd sw x 4 sets

5 2 hd sw/5 one hd sw R & L x 2 sets each (alternating, 4 sets total)

1/2 sw ld x 4 sets **changed

5 R, 5 L one hd sw x 4 sets

10 R & 10 L one hd sw x 2 sets each (alternating, 4 sets total) 

10 2 hd sw x 4

12 min 240 swings

total workout

18 min 360 swings

NOTES:
** lost power for 17 hours - no complaints though, we were told poss. 3 days till we get power.

** basement to dark to train in, so took the 20kg outside- unfortunately, no deadlifting for me today :(

** fun workout and a definite do again

Swings, H Snatch, Jerk

3 chinups

2x5 ab wheel roll outs

One Hand Swing Practice

rotation #3  24kg

H Snatch   16kg   1:00r/1:00l  for 6:00  (11rpm)

** 2 min rest

1AJerk        16kg   1:00r/1:00l  for 6:00  (14rpm)

Yoga: Quick Fix

NOTES:
** Short on time today, doesn’t look like much, but it was a good training session.  Form was spot on for all exercises!!

H Snatch, LCCJ

2 chin ups

ab wheel roll outs  2x5

Swings     20kg:   5 2 hd sw + 5 one hd sw  x 2 x 3 

H Snatch   14kg  5:00r/5:00l for 10:00   (12rpm)

** paced 3 sn every :15 -  60r/60l

** slowed the pace since time increased

** form looked purty ;) - still had some left in the tank

rest 2:00

1ALCCJ   14kg  5:00r/5:00l  for 10:00   (11rpm)

** paced 5-6 c&j per :30  -  55r/55l

** again slowed pace since time increased

Yoga: Hip Openers

TGU, Swings, Deadlift

TGU    16kg  3r/3l

5/5 Swing Worksets   16kg

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

Deadlift

1x5  @ 115#

3x3 @ 125#

RKC plank   :15on/:15off  x3

Yoga:  Quick Fix!!

Snatch, Clean & Squat

2 chin ups

ab wheel roll outs 2x5

Swings   16kg  10 2hd swings/:15 rest  x5

Snatch 12kg

3:00r/3:00l for 6:00  (22rpm)

** 3 min rest

2:00r/2:00l for 4:00 (22rpm)

** 2 min rest

1:00r/1:00l for 2:00  (24rpm)

** 1 min rest

Clean & Squat    2- 8kg   :30on/:30off x5

Swings, Deadlifts

2 chinups

BCBE full version

16kg  all rests :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 (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 sec rest)

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 sec rest) 

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 (15)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R  (15 sec rest)

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 work)

600 swings

Deadlifts:

1x5 @ 115#

1x5 @ 120#

1x5 @ 125#

RKC plank   :15on/:15off x2

Snatch, Jerk, Clean

Swings 24kg  5 2hd on the :15  x10

Snatch  12kg  4:00r/4:00l for 8:00 (22rpm) 

** 88r/88l 

** 4 min rest

1AJerk   14kg  3:00r/3:00l for 6:00 (12rpm)

** 2 min rest

Clean     14kg   5:00r/5:00l for 10:00  (12rpm)

ab wheel roll outs  2x5

Snatch, Jerk

2 chin ups

ab wheel rollouts 3x5

Swings     20kg:   5 2 hd sw + 5 one hd sw  x 2 x 5 

100 swings, 5 min

Snatch  12kg  5:00r/3:30l  for 8:30  (22rpm)

** should have gone 4:00/4:00 - got to the 4min mark with the right and knew I could go 5, but forgot I still needed to go 5min left!!....so something to work on....

1AJerk    14kg  2:00r/2:00l; 1:00r/1:00l  for 6:00  (12rpm)

NOTES:
** light and short day today - running late
** only rested 2 min between the snatch and jerk - should have rested longer...
** lots of "should haves" today, but still happy with the practice :)

Swings, Clean, Deadlifts

squats  no weight    3x5

One Hand Swing Practice

20kg

5 2 hd sw + 5 one hd sw  x 2 x 5 

100 swings, 5 min

total 200 swings, 10 min

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

Clean   20kg   1:00r/1:00l for 2:00 w/1:00  x3  (8rpm)

Deadlift

1x5  @ 115#  (did as a warmup)

2x5 @ 120#

Soup to nuts

2 chinups

2x5 ab wheel roll outs

Snatch hold ladder

12kg

switch arms on the minute:

24/24, 22/22, 20/20, 18/18, 16/16, 14/14, 12/12, 10/10, 8/8, 6/6, 4/4, 2/2....1/1 = 24 min!

2 min rest

switch arms every :30

12/12, 11/11, 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 = 12 min. 

1 min rest

switch arms every :15

6/6, 5/5, 4/4, 3/3, 2/2, 1/1 = 3 min

507 snatches

Swings, Deadlifts

1/2 swing ladder -

14kg   

except for the first set of :15 work/:15 rest, all rests were :30

1/2 sw ld x 3 (10 reps, 15 sec)

1-4 sw ld x 3 (20 reps,)

1-5 sw ld x 3 (30 reps,)

2-6 sw ld x 3 (40, reps,)

300 swings

Deadlifts

1 set of 5  @   115#

2 sets of 3 @  120#

H Snatch Ladder, Jerk Ladder

2 chin ups

ab wheel roll outs 2x5

One Hand Swing Practice Workout

rotation #3    24kg

H Snatch   16kg

ladders   switching every :30 

 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

7 min, :30 rest

1ALCCJ    16kg

ladders   switching every :30

6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

6 min. - :30 rest

H Snatch    16kg

ladders    switching every :30

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

5 min., - :30 rest

1ALCCJ    16kg

ladders   switching every :30

6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

6 min. - :30 rest

** switched it up today doing the LCCJ instead of the Jerk

** LCCJ harder cardio-wise....

H Snatch, Jerk

2 chin ups

Swings     20kg:   5 2 hd sw + 5 one hd sw  x 2 x 5 

100 swings, 5 min

H Snatch  14kg  4:00r/4:00l for 8:00 (16rpm)

** 64 snatches nonstop each arm!

** paced 4 sn every :15

rest 4:00

1A Jerk   14kg   3:00r/3:00l for 6:00 (14/16/16)

** paced 3-4 jerks every :15

rest 4:00 then...

just for fun :)....

1A Jerk   14kg   1:00r/1:00l for 10:00 (12rpm) 

Swing, Clean, Deadlift

ab wheel rollouts 2x5

goblet squat 3x3

One hand swing practice workout #2 

20kg

5 2 hd sw + 5 one hd sw  x 2 x 5 

100 swings, 5 min

Clean   16kg   4:00r/4:00l; 1:00r/1:00l for 10:00

Deadlift   115#  3x3

Double Sets

2 chinups

Double Sets - my variation 

as a circuit; do 4 times (total 12 sets)

so: 14sn then 15sn then 16sn then start back again with 14 etc. till each set is done 4 times

** 12kg snatches; 20kg swings

14 R snatch (30/15)

10 hvy 2 hd sw (15/30)

14 L snatch (30/15) 

10 hvy 2 hd sw (15/30)

15 R snatch (30/15)

10 hvy 2 hd sw (15/30)

15 L snatch (30/15) 

10 hvy 2 hd sw (15/30)

16 R snatch (30/15)

10 hvy 2 hd sw (15/30)

16 L snatch (30/15) 

10 hvy 2 hd sw (15/30)

12 sets total

RKC plank  :15on/:15off x2

** ROCKED the workout!! 

** the 14 was like a break after doing the 16!! ;)

** I dropped the swing weight since I was raising the snatch number and the point today was to go faster not heavier

520 snatches,  240 swings

Swings, Deadlift

Ab wheel rollouts 2 sets of 5

Plus 50% Advanced Version

14kg

10 2 hd sw x 2 (15/15 x 2)

15 2 hd sw (30 sec for work and rest)

10 tr x 2

10 tr + 5 2 hd sw

1/2 sw ld x 2

1/2 sw lad + 5 2 hd sw

5/5 x 2

5/5 + 5 2 hd sw

10 R

10 L

10 R + 5 2 hd sw

10 L + 5 2 hd sw

8 min, 190 swings

repeat with only 1 set of 10

10 2 hd sw x 1 (30 sec total, work/rest)

15 2 hd sw (30 sec total, work/rest)

10 tr x 1

10 tr + 5 2 hd sw

1/2 sw ld x 1

1/2 sw lad + 5 2 hd sw

5/5 x 1

5/5 + 5 2 hd sw

10 R

10 L

10 R + 5 2 hd sw

10 L + 5 2 hd sw

6 min, 150 swings

15 2 hd sw (30 sec total work and rest)

10 tr + 5 2 hd sw

1/2 sw lad + 5 2 hd sw

5/5 + 5 2 hd sw

10 R + 5 2 hd sw

10 L + 5 2 hd sw

3 min, 90 sw

17 min, 430 swings

15 2 hd sw (30 sec total work and rest)

10 tr + 5 2 hd sw

1/2 sw lad + 5 2 hd sw

5/5 + 5 2 hd sw

10 R + 5 2 hd sw

10 L + 5 2 hd sw

3 min, 90 sw

20 min, 520 swings

Rest 2 minutes then:

14kg

10 right,  (15 work/15 rest)

10 left,   (15 work/15 rest)

11 right, ( 30 sec total, work rest)

11 left  ( 30 sec total, work rest)

12 right ( 30 sec total, work rest)

12 left ( 30 sec total, work rest)

13 r  ( 30 sec total, work rest)

13 l ( 30 sec total, work rest)

14 r ( 30 sec total, work rest)

14 l ( 30 sec total, work rest)

15 r ( 30 sec total, work rest)

15 l  ( 30 sec total, work rest)

15 r ( 30 sec total, work rest)

15 l  ( 30 sec total, work rest)

14 r ( 30 sec total, work rest)

14 l  ( 30 sec total, work rest)

back to  

10 r ( 30 sec total, work rest)

10 l  ( 30 sec total, work rest)

12 min, 300 swings

Deadlift  115#   2 sets of 3  :)

H Snatch ladder, Jerk ladder

2 chin ups

  

One hand swing practice:

Rotation #1 - 20kg  5 min warmup then:

H Snatch   16kg

ladders   switching every :30 

 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

7 min, 56 snatches - :30 rest

1AJerk    16kg

ladders   switching every :30

8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

8 min. - :30 rest

H Snatch    16kg

ladders    switching every :30

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

5 min., - :30 rest

1AJerk    16kg

ladders   switching every :30

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

5 min. - :30 rest

RKC plank   :10on/:10off x2

H Snatch, Jerk

2 chin ups

ab wheel roll outs 2x5

20kg     One Hand Swing Practice workout rotation #2 

H Snatch  14kg 3:00r/3:00l for 6:00 

** right: 17/18/18 rpm (53)- left:  18/18/17 rpm (53)

1AJerk   14kg  5:00r/5:00l for 10:00 (12rpm)  

RKC plank    :15on/:15off x3

** Awesome practice today!

Swings, Goblet Squat

2 chinups

5/5 Swing Worksets  x2   

both times thru with the 20kg

rests as noted

1st time thru:

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

10/10, 30/30 work/rest

15/15, 45/30 work/rest

20/20, 1 min/30 work/rest

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

 10/10, 30/15 work/rest

15/15, 45/15 work/rest

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

10/10, 30/15 work/rest

5/5 x 1

2nd time thru- rests as Rx'd:

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

520 swings total

Goblet Squat  14kg  3x3

400 Snatches

2 chinups

12kg:

50/50 x1 = 100 reps

1 min rest

25/25 x 2 x 1 = 100 reps

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

30 min, 400 snatches

RKC plank  :10on/:10off x3

** Fun!

** each set 5 min.- paced 20rpm each set

BCBE

BCBE full version

14kg  all rests :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 (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 (30) (5 min)

10 2 hd sw + 10 tr + 1/2 sw ld (45 sec rest) 

5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw (45) (5 min)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (1 min rest) 

10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (1 min) 

10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1 min)(4.5)

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) 

23.5 min

600 swings

Swings, H Snatch ladders, Jerk ladders

2x2 chin ups

5/5 Swing Worksets

20 kg

all rests :15

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

 10/10, 30/15 work/rest

 15/15 45/15 work/rest

 20/20  1 min/15 work/rest

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

10/10, 30/15 work/rest

 15/15,  45/15 work/rest

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

 10/10, 30/15 work/rest

5/5 x 1

10 min, 260 swings

H Snatch   16kg

ladders

switching every :30 

 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

7 min, 56 snatches

 * rest 1 min then:

1AJerk    16kg

ladders

switching every :30

8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

8 min.

* rest 1 min

H Snatch    16kg

ladders

switching every :30

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

* rest 1 min

1AJerk    16kg

ladders

6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l