28kg Swings

TGU     16kg  3r/3l

Swings: 

16kg x10

20kg x10

24kg x10

all swings w/ 28kg: 

5 swings at the top of :30 x 20

10 min, 100 swings

10 swings at the top of 1:00 x10

10 min, 100 swings

20 min, 200 swings - 12,400#

H Snatch

Swings 24kg

4 sets of 25 swings on the minute:  100 swings total

H Snatch  20kg   5:00 work/1:00 rest x 2

**at top of :30 - held at top for :20; held in rack for :10

H Snatch  16kg  5:00 work/1:00 rest x1

** held at top for :10ish; 6rpm

** worked the time: 1:00r/1:00l- last min :30/:30

NOTES:
** no time for yoga

** always a little off after fasting for Yom Kippur, so todays training in line with what I thought would be...

28kg Swings

Just got my new 28kg!!!

Had to test it out :)

5 swings at the top of :30 x10

5 min, 50 swings

AWESOME!! 

no ab work needed! ;)

LovE IT!! and the purty orange color!!

Sinister, Roundabouts

TGU    16kg  3r/3l

Sinister

5 sw w/24kg

10 sw w/16kg

15 sw w/20kg

20 sw w/24kg

4 rounds, 10 min, 200 swings

Roundabouts - EWR

1 sw rdab w/24kg  1 min. work/rest   40 swings

2 sw rdab w/20kg  1:15 min work/rest   50 swings

3 sw rdab w/16kg  1:30 min work/rest   60 swings

2 rounds,  300 swings

total 500 swings today

NOTES:
** WOW did the 16 feel light!!! :)

Swings, H Snatch, Sw/Sq

Swings all w/ 24kg

3 rounds  10sw/:15 rest  - 30 swings

1 sw roundabout (40 sw)/ 1 min rest (1/1 ratio)

3 rounds, 6 min, 120 swings

total 150 swings

H Snatch  20kg  5:00 work/2:00 rest  x3

**at top of :30 - held at top for :20; held in rack for :10

**10 h snatches each round, total 30 h snatches 

No Brainer Swing/Squat

3 rounds;   2-  8kg

1 sw/1 sq to 5 sw/1 sq

No time for yoga :(

NOTES:
** the h snatch felt good! its my light day so i just wanted to have fun. decided to work the time :)

** theme today: 3 sets of everything :p

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 (5 min work/2 min rest) 100  

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

total 400 swings

NOTES:
** changed the order of the bells- I wasn’t sure how much time I would have and I wanted to swing the 2 -14kgs. Ended up I had time so I swung the 20kg at the end.  Amazing how light the 20 is after swinging the 2 -14s!!

** HOORAY!! :) got through the 20 sets of 2-14kg nonstop! :)

Swings, H Snatch

Swings 24kg

4 sets of 25 swings on the minute:  100 swings total

Sinister w/24kg

at the top of :30 - 5sw, 10sw, 15sw, 20sw

1 round, 50 swings

H Snatch  20kg   

1r/1l; 2r/2l x1

1r/1l; 2r/2l; 3r/3l x2

** 2 min rest between all rounds

** held at top between :10-:20

Sinister w/24kg

at the top of :30 - 5sw, 10sw, 15sw, 20sw

1 round, 50 swings

total swings: 200

24 kg Swings

TGU   16kg   3r/3l

All Swings today w/24kg

"All Sets of 10"

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

Roundabouts:

1 sw rdab (1 min./40 sw)/ 1 min rest x3

1 sw rdab (1 min./40 sw)/ 1.5 min rest x1

1 sw rdab (1 min./40 sw)/ 1 min rest x1

5 rounds total, 200 swings,  10.5 min.

320 total swings  

Yoga: Yin Hips

H Snatch

Swings 24kg

20 swings/:30 rest x5 (1:1 ratio)  100 swings

H Snatch  20kg  1r/1l; 2r/2l x3  

2:00 rest between sets

held at top for :20

No Brainer Swing/Squat

2 rounds;   2-  8kg

1 sw/1 sq to 5 sw/1 sq

Yoga: Sun Salutations

NOTES:
** even though I am not doing timed sets, at the top of :30 I did the H Snatch, held at the top for :20, rested in the rack position for :10

** I felt good, felt my form was good. could have gone one or two more sets, but I don’t want to push it.

Swings

TGU  

16kg   5l/5r

"5 reps at a time"

Swings

5 swings at the top of every :15 

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

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

total 400 swings

NOTES

** sets with the 2 - 14kg-->completed 3 min (12 sets) at the  top of every :15; rest 2 min, then knocked out sets 13-20 at the top of every :15 

Yoga:  Warrior Flow

Swings, H Snatch

Swings 24kg

4 sets of 25 swings on the minute:  100 swings total

H Snatch  20kg   1r/1l; 2r/2l x3

held at top for :10

** 2 min rest between sets

Yoga: Quick Fix

NOTES:
** doesn’t look like much, but a great training session :)

Swings

TGU   16kg   3r/3l

Swings 24kg

"All Sets of 10"

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 -->  2 rounds, 240 swings

2:00 rest between rounds

20kg Swings

5/5 x4

10/10 x1

** out of time!! 

300 swings today

20kg Snatch... and other stuff

Swings 24kg

20 swings/:30 rest x5 (1:1 ratio)  100 swings

H Snatch  18kg  3r/3l x2  

1:00 rest between sets

held at top for :25

H Snatch  20kg  1r/1l; 1r/1l   PR!!!

held at top for :05

H Snatch   16kg  1:00r/1:00l for 4:00 x1

No Brainer Swing/Squat

2   8kg

1 sw/1 sq up to 5 sw/1 sq

2 rounds

Yoga: Quick Fix

NOTES:
** the snatches felt good!!! :) could have done more, but didn’t want to work to failure.
** did not plan to snatch the 20 today.

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/20kg  (5 min work/2 min rest) 100

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

5 swings at the top of every :20

20 sets of 5 reps w/2 - 14kg -  100 

total 400 swings

H Snatch

1 chin up (wasn’t feelin’ it today)

Swings 24kg

:20 sw/:30 rest x5  (100 swings)

H Snatch   16kg   1:00r/1:00l for 14:00 nonstop

held at top for :05

** 2 min rest

H Snatch   18kg  2r/2l  for 2:00

held at top for :20-:25

No brainer sw/cl  2 12kg

1sw/1cl.... 5sw/1cl

** realized I was planning on doubles tomorrow so I ended here

TGU, Swings, H Snatch

TGU     16kg  3r/3l

Swings   24kg

20 swings/:30 rest  x5 (1:1 ratio) 

5 min, 100 swings

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

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

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

Yoga: Standing Hip Openers

500 Swings

All swings with the 24kg

Swings  

10 sw/:15

20 sw/:30

30 sw/:45

40 sw/1 min 

5 min, 100 swings

3 rounds, 2 min. rest between rounds

300 swings

a twist on Tracy’s  “49”

“47” (my age!)

all 2 hd swings

Warm up/ Workout 

10 2 hd sw x4

7 2 hd sw 

47 swings

workout

20 2 hd sw (30/30)

10 2 hd sw (15/15)

10 2 hd sw(15/15)

7 2 hd sw (15/15)

47 reps 2.5 min

30 2 hd sw (45/45)

10 2 hd sw(15/15)

7  2 hd sw (15/15)

47 swings, 2.5 min

40 2 hd sw (1 min/1 min)

7 2 hd sw (15/15)

47 swings 2.5 min

10 min, 188 sw

Finished with 12 2 hand sw to make 500 swings today.