Saturday, June 30, 2012

Swings



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


Friday, June 29, 2012

Swings, H Snatch, Jerk


3 chinups
2x5 ab wheel roll outs
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!!

Wednesday, June 27, 2012

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

Tuesday, June 26, 2012

TGU, Swings, Deadlift


TGU    16kg  3r/3l
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!!

Monday, June 25, 2012

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

Saturday, June 23, 2012

Swings, Deadlifts


2 chinups
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

Friday, June 22, 2012

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

Wednesday, June 20, 2012

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 :)

Tuesday, June 19, 2012

Swings, Clean, Deadlifts


squats  no weight    3x5
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#

Monday, June 18, 2012

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

Saturday, June 16, 2012

Swings, Deadlifts


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#

Friday, June 15, 2012

H Snatch Ladder, Jerk Ladder


2 chin ups
ab wheel roll outs 2x5
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....

Wednesday, June 13, 2012

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) 

Tuesday, June 12, 2012

Swing, Clean, Deadlift


ab wheel rollouts 2x5
goblet squat 3x3
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

Monday, June 11, 2012

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


Saturday, June 9, 2012

Swings, Deadlift


Ab wheel rollouts 2 sets of 5
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  :)

Friday, June 8, 2012

H Snatch ladder, Jerk ladder


2 chin ups
  
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


Wednesday, June 6, 2012

H Snatch, Jerk


2 chin ups
ab wheel roll outs 2x5
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!

Tuesday, June 5, 2012

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

Monday, June 4, 2012

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

Saturday, June 2, 2012

BCBE


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

Friday, June 1, 2012

Swings, H Snatch ladders, Jerk ladders


2x2 chin ups
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