5 reps at a time Swings

TGU  

16kg   3l/3r

“5 reps at a time”

Swings

5 swings at the top of every :15 

20 sets of 5 reps w/24kg  (5 min work/2 min rest) 100

20 sets of 5 reps  w/2- 12kg  (5 min work/2 min rest)100

20 sets of 5 reps w/2 - 14kg -  100

** first 3 sets as Rx’d, then continued with 5  reps at the top of every :30. This was a little too much rest, but didn’t have time to reset the gymboss.  Next time will try the double 14’s  5 reps at the top of :20 and see how it goes.

total swings today: 300

final total swings for the month:  10,440

H Snatch

2 chin ups - held at top

24kg Swings

10 sw/:15

20 sw/:30

30 sw/:45

40 sw/1 min 

5 min, 100 swings

H Snatch 16kg  1:00/1:00 for 6:00 w/1:00 off x2

** 8rpm, held at top :05

Yoga:  Quick Fix

total swings today:  100

ongoing swing total:  10,140/10,000

TGU, Death by Kettlebell Swing

TGU    16kg  3l/3r;  20kg  1r/1l

Death by Kettlebell Swing:

24kg

1 KB swing the 1st min
2 the second min
3 the 3rd min, etc.

20 min, 210 swings

total ongoing swings:  10,040/10,000

** even though I hit 10,000, I am going to continue thru August.... since I am swinging anyway.

H Snatch, No Brainers

2 chin ups held at top

Swings   24kg

10 sw/:15

20 sw/:30

30 sw/:45

40 sw/1 min 

5 min, 100 swings

H Snatch    16kg   1:00r/1:00l for 4:00   x3

** rested 1:00 between sets 1 & 2; rested 2:00 before set 3

** held at top for :05 before dropping to rack position

no brainer swings/clean    

2  8kg

1 sw/1 cl

2 sw/1 cl

3 sw/1 cl

4 sw/1 cl

5 sw/1 cl

total 15 sw/5 cl

no brainer sw/sq    

2  8kg

1 sw/1 sq

2 sw/1 sq 

etc. till

5 sw/1 sq

total 15 sw/5 sq

total swings today:  130

ongoing total swings:    9,830 /10,000

NOTES:
** 1st day of school... back to time constraints and training at 6:20.....

Swings, H Snatch

2 chin ups 

24kg Swings

10 sw/:15

20 sw/:30

30 sw/:45

40 sw/1 min 

5 min, 100 swings

H Snatch 16kg  1:00/1:00 for 6:00 w/1:00 off x2

H Snatch 16kg  1:00/1:00 for 4:00 x1  (upped rpm)

24kg Swings:

5 sets of 5 swings starting every :15  

1.25 min, 25 swings (to even out the numbers)

total swings today:  125

ongoing swing total:   9,700/10,000

500 Swings

2 chin ups

TGU    16kg  3l/3r

Swings  20kg

2 rounds

10 sw/:15 rest

20 sw/:30 rest

30 sw/:45 rest

40 sw/1 min rest

10 min, 200 swings

rest 3:00 

Swings  20kg

10 sw/:15 rest

20 sw/:30 rest

30 sw/:45 rest

40 sw/1 min rest

5 min, 100 swings

rest 2:00

20kg  Roundabout Swings

1 sw rdab/1 min rest (1 min work/1 min rest) x5

10 min, 200 swings

total swings today:  500

ongoing total swings: 9575/10,000

no time for yoga :(

750 Swings

TGU   16kg  5r/5l

Swings

25 2 hd swings at the top of the minute:

30 sets:

10 sets w/20kg

10 sets w/18kg

10 sets w/16kg

30 minutes, 750 swings

ongoing total swings:   9075/10,000

Yoga:  Quick Fix

Swings, H Snatch

2 chin ups (held at top)

"All Sets of 10"           

warm up  x2

1st time thru: 24kg; 2nd time - 20kg

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)

12 min,  240 swings

5 2 hd 24kg swings (to even out the numbers)

H Snatch    16kg   1:00r/1:00l for 6:00

** held at top for :05

no brainer swings/clean    2  8kg

1 sw/1 cl

2 sw/1 cl

3 sw/1 cl

....... ending with

10 sw/1 cl

total 55 sw/10 cl

total swings today:  300

ongoing swing total August: 8325/10,000

no time for yoga :(

1050 Swings

Tracy’s 2010 Thanksgiving Day Workout

16kg:

10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

1st rotation

10 tr x 1, 15 sec work/rest (10 sw)

1 sw, 1 tr x 10, 30 sec work/30 sec rest (20 sw)

2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)

3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)

4 sw, 1 tr x 10, 1.25 min work/30 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)

1 minute rest

total 16.25 minutes, 410 swings

2nd rotation

16kg sw,tr’s; 20kg 2hd swings:

10 tr x 1, 15 sec work/rest (10 sw)

10 2 hd sw x 1, 15 sec work/rest ( 30 sec 10 sw)

1 sw, 1 tr x 10, 30 sec work/30 sec rest (20 sw)

10 2 hd swings x 2, 15 sec work/rest (1.0 min 20 sw)

2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)

10 2 hd sw x 3, 15 sec work/rest (1.5 min 30 sw)

3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)

10 2 hd sw x 4, 15 sec work/rest (2.0 min 40 sw)

4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)

10 2 hd sw x 5, 15 sec work/rest (2.5 min 50 sw)

5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)

10 2 hd sw x 6, 15 sec work/rest (3.0 min 60 sw)

6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)

10 2 hd sw x 7, 15 sec work/rest (3.5 min 70 sw)

7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

26.75 min. 640 sw

Total 43 minutes 1050 swings

ongoing swing total:  8025/10,000

Yoga: Quick Fix

NOTES:
** FUN!! Still my favorite Tracy swing workout!! :)

Swings, H Snatch

2 chin ups

24kg Swings

10sw/:15 rest  x5

20sw/:30 rest x5

7.5 min, 150 swings

H Snatch 16kg  :30/:30 for 5:00 w/1:00 off x3

24kg Swings

10 sw/:15

20 sw/:30

30 sw/:45

40 sw/1 min 

5 min, 100 swings

Yoga: Warrior Flow

total swings today:  250 

ongoing swing total:  6975/10,000

1000 Swings

TGU  16kg  5L/5R

1000 Swings

16kg

25 swings done at the top of the minute

40 sets as follows:

25  2 hd sw x6

20  2 hd sw/5r x3

20  2 hd sw/5l x3

5r/5l/5r/5l/5 2hd x3

5r/5l/5r/5l/5r x3

5r/5l/5r/5l/5l x3

10r/10l/5 2 hd x5

10r/10l/5r  x3

10l/10r/5l  x3

15r/10l x3

15l/10r x3

20r/5l x1

20l/5r x1

Yoga: Pigeon Sequence

running total August swings:  6725

NOTES:
** may as well shoot for 10,000 swings this month....

1000 swings

Roundabout fun

First 5 sets done with the 16kg, all one minute rest periods.

1 sw rdbt (1 min/1 min)

2 sw rndbt (1.25/1)

3 sw rdbt (1.5/1)

4 sw rdbt (1.75/1)

5 sw rdbt (2/1)

300 sw 12.5 min

20 kg 1 sw rdbt (1/1)

16kg 1 sw rdbt (1/1)

20 kg 1 sw rdbt (1/1)

16kg 2 sw rdbt (1.25/1)

20 kg 1 sw rdbt (1/1)

16kg 3 sw rdbt (1.5/1)

20 kg 1 sw rdbt (1/1)

16kg 4 sw rdbt (1.75/1)

20 kg 1 sw rdbt (1/1)

16kg 5 sw rdbt (2/1)

20 kg 1 sw rdbt (1 min.)

36 min total

240 20kg sw

600 16kg sw

840 total swings

finished up with

20kg 1 sw rdbt  (1/1) x4

160 swings

total 1000 swings

44 minutes:   400 20kg sw, 600 16kg sw

NOTES:
** didn’t set out to do 1000, just was having fun with the roundabouts and didn’t want to stop :)

Snatch, H Snatch, Squats

2 chin ups (held at top)

Swings   24kg   10sw/:15 rest  x10  (100 swings)

Snatch    12kg    5:00r/5:00l for 10:00

H Snatch    16kg   :30r/:30l for 5:00

no brainer squats    2  8kg

1 sw/1 sq

2 sw/1 sq

3 sw/1 sq

....... ending with:

10 sw/1 sq

total 55 sw/10 sq

Yoga: Quick Fix

NOTES:
** going back to timed sets, not counting rpm for now

** could have gone longer with the H Snatch, but didn’t want to push it first day back with snatches in 2ish weeks.

500 swings

No Brainer Swings  16kg

#1 10 2 hd sw, 10 tr, 10 2 hd sw, 10 tr, 10 2 hd sw

#2 10 2 hd sw, 1/2 sw ld, 10 2 hd sw, 1/2 sw ld, 10 2 hd sw

#3 10 2 hd sw, 5/5, 10 2 hd sw, 5/5, 10 2 hd sw 

these next two are a bit unexpected:

#4 10 2 hd sw, 10 R, 10 2 hd sw, 10 R 10 2 hd sw 

#5 10 2 hd sw, 10 L, 10 2 hd sw, 10 L, 10 2 hd sw 

sets 6-10 twisted by me:

#6 & 7  5r/5l, 10r, 5l/5r, 10l, 5r/5l

#8 & 9   5l/5r, 10l, 5l/5r, 10r, 5l/5r

#10    10r, 10l, 10 2 hd sw, 10l, 10r

500 swings, 20 min

set gymboss at 2:00 a set

1.25 work/45 seconds rest

Yoga:  Standing Hip Openers

1000 Swings

DAY 9

TGU  16kg  3r/3l

16kg:

1 sw rdbt (1 min/1 min)

2 sw rndbt (1.25/1)

3 sw rdbt (1.5/1)

4 sw rdbt (1.75/1)

5 sw rdbt (2/1)

300 sw 12.5 min

20kg

1 sw rdab (1 min work/1 min rest)  x2    (80)

2 sw rdab (1.25 work/1 min rest)    x2    (100)

3 sw rdab  (1.5 work/1 min rest)     x2     (120)

300 sw  15 min

** UGH and double UGH!!!!  I re-tore my blister on the right hand!!!!

back to ...

16kg  2 hd swings

progressive rest ladder

40 sw/:15 rest

40 sw/:30 rest

40 sw/:45 rest

40 sw/1 min rest

40 sw

200 swings, 7.5 min 

rinse and repeat

400 swings, 15 min.

total swings today:  300+300+400= 1000

ongoing swing total:  9265/10,000

Ramblings:
** As of now I am ending this challenge. Mentally I am wiped!...and dreading tomorrow.  I think I made a mistake using the heavier weights- they are what gave me the blister. If I had stuck with the 16 throughout I think I would have been fine.  

** The fact that I retore my blister has put me over the edge with this challenge!!  My hands were fine this morning and during the 300 16kg swings they were fine so I didn’t tape them.  with the 20kg they were getting sweaty and that was my mistake - I used chalk instead of tape.

** going in today, I was thinking of splitting up the swings into 500 this morning and 500 later....but don’t really have the time - stuff to do before vacation...that was probably my first clue I was mentally done.

** my second clue should have been that,  the thought of working out for close to an hour again - that includes the yoga- was mentally off putting. I like my short 20-30 min workouts....

** If I had done this with days off inbetween (taken 2 weeks) this challenge would have been totally do-able for me.

** I think 9265 in 9 days is pretty good... :)

but I am really bummed I didn’t finish (only had 735 swings to reach 10,000)

1225 Swings

DAY 8

2 Chin ups

Tracy’s 49th Birthday No Brainer

16kg

40 sets of 25 swings on the minute 

broken up as follows:

10 sets of 25  2 hd swings

10 sets of 5/5x2 + 5 2 hd swings

10 sets of 10/10 + 5 2 hd swings

5 sets of 20r + 5 2 hd swings 

alternating with 

5 sets of 20l + 5 2 hd swings

40 minutes, 1000 swings

rest 1 minute

16kg

9 sets of 25 swings on the minute

as follows:
2 sets of 25 2 hd swings

2 sets of 5/5 x2 + 5 2 hd swings

2 sets of 10/10 +5  2 hd swings

1 set of 20r + 5 2 hd swings

1 set of 20l + 5 2 hd swings

1 set of 25 2 hd swings

9 minutes, 225 swings

50 minutes total, 1225 swings total

Yoga:  Warrior Flow

total swings today: 1225

ongoing swing total:    8265/10000

NOTES:
** Needed an “easy” day, so only used the 16kg

** fun workout and the time flew!

1000 Swings

DAY 7

TGU   16kg   3r/3l

24kg Swings

20 sw/:30 rest (1:1 ratio)  x10

** miss counted and when I looked at the gymboss it was 10 rounds!

200 swings

More Roundabout Fun with the 20kg  12/4/11

First 5 sets done with the 16kg, all one minute rest periods.

1 sw rdbt (1 min/1 min) - 40 sw

2 sw rndbt (1.25/1)  - 50 sw

3 sw rdbt (1.5/1)  - 60 sw

4 sw rdbt (1.75/1)  - 70 sw

5 sw rdbt (2/1)  - 80 sw

300 sw 12.5 min

20 kg 1 sw rdbt (1/1)    40 sw

16kg 1 sw rdbt (1/1)      40 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 2 sw rdbt (1.25/1)  50 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 3 sw rdbt (1.5/1)    60 sw

20 kg 1 sw rdbt (1/1)      40 sw

16kg 4 sw rdbt (1.75/1.75)    70 sw  **

20 kg 1 sw rdbt (1/1)     40 sw

16kg 5 sw rdbt (2/2)       80 sw **

20 kg 1 sw rdbt (1 min.)    40 sw

36 min total

240 20kg sw

600 16kg sw

** changed rest time!!!

840 total swings

Yoga:  Quick Fix

total swings today: 840+200= 1040

ongoing swing challenge:  7040/10000

NOTES:
** UGH!! really? only day 7?!?!! 

1000 Swings

DAY 6

2 chinups - hold at the top

24kg Swings

10sw/:15 rest (1:1 ratio)  x16 

160 swings

More Roundabout Fun with the 20kg

First 5 sets done with the 16kg, all one minute rest periods.

1 sw rdbt (1 min/1 min) - 40 sw

2 sw rndbt (1.25/1)  - 50 sw

3 sw rdbt (1.5/1)  - 60 sw

4 sw rdbt (1.75/1)  - 70 sw

5 sw rdbt (2/1)  - 80 sw

300 sw 12.5 min

20 kg 1 sw rdbt (1/1)    40 sw

16kg 1 sw rdbt (1/1)      40 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 2 sw rdbt (1.25/1)  50 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 3 sw rdbt (1.5/1)    60 sw

20 kg 1 sw rdbt (1/1)      40 sw

16kg 4 sw rdbt (1.75/1)    70 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 5 sw rdbt (2/1)       80 sw

20 kg 1 sw rdbt (1 min.)    40 sw

36 min total

240 20kg sw

600 16kg sw

840 total swings

Yoga: Warrior Flow

total swings today: 840+160= 1000

ongoing swing challenge:  6000/10000

NOTES:
** FUN FUN FUN!!