Swings

TGU Grind  16kg

1 snatch r/ TGU/ 1 snatch L

2 snatch r/ TGU/ 2 snatch l

Give and take

24kg 2 hd swings

on the :30 workout

10/10

12/8 

14/6

16/4

18/2

20 reps

6 min., 120 swings per rotation

Swings

28kg

5 swings on the :20 x22  (110 sw)

** 3 min rest

5 swings on the :30 x55  (275 sw)

total swings: 505

120 w/24kg, 385 w/ 28kg

H Snatch Holds

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

H Snatch   20kg   1/1; 1/1; 1/1

** held @ top :45

H Snatch   20kg  1/1; 1/1; 1/1; 1/1

** held @ top :40-:45

GS Swings   24kg  :30r/:30l for 1:00 w/:30 rest x3

Simple, not easy

and swings again....

28kg swings

20 sw/:30 rest x5  (100 swings)

** really wanted to do a total of 400 28kg swings today :p

Swings

Give and Take

As a warm up:

at the top of :15

w/ 24kg

5/5

6/4

7/3

8/2

9/1

10

3 min 60 swings per rotation 

2 rotations-   120 swings

w/ 28kg

on the :30 workout

10/10

12/8 

14/6

16/4

18/2

20 reps

6 min., 120 swings per rotation 

Swings 

28kg

on the :30

5 2 hd swing 

5 2 hd swing

6 2 hd swing

6 2 hd swing

7 2 hd swing

7 2 hd swing

8 2 hd swing

8 2 hd swing

9 2 hd swing

9 2 hd swing

10 2 hd swing

then  starting with 10, back down the ladder

11 min, total 160 swings

knocked out 20 more swings to equal things up...

total swings today  420

120 w/ 24kg

300 w/ 28kg

Sinister Tuesday

TGU Grind:

16kg

Snatch into TGU

3r/3l

Sinister- 24kg & 28kg

done 2 ways:

5 sw(28kg), 10 sw (24), 15 sw (24), 20 sw (24)

5 sw(28kg), 10 sw (28), 15 sw (24), 20 sw (24)

5 sw(28kg), 10 sw (28), 15 sw (28), 20 sw (24)

5 sw(28kg), 10 sw (28), 15 sw (28), 20 sw (28)

** 4 min rest

5 sw(28kg), 10 sw (24), 15 sw (24), 20 sw (24)

5 sw(24kg), 10 sw (28), 15 sw (24), 20 sw (24)

5 sw(24kg), 10 sw (24), 15 sw (28), 20 sw (24)

** rested a full minute

5 sw(24kg), 10 sw (24), 15 sw (24),** rested :15 20 sw (28)

50 sw, 2.5 min per rotation

4 rounds, 10 min, 200 swings

todays total: 

8 rounds, 400 total swings

H Snatch

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

H Snatch  20kg  :30r/:30l for 15:00 nonstop

** held at top for :25 rested in rack till :30 mark

** wanted to go for 1:00 more, but mentally done at the 15:00 mark

** 15r/15l total

GS Swings   24kg  :30/:30 for 1:00 w/1:00 rest  x2

Heavy Swings

TGU   

16kg   1l/1r

18kg   1l/1r

20kg   1l/1r

24kg   1 up to kneeling L/1 up to kneeling R

** its been a long time since I did the TGU w/ the 24kg

28kg Swings:

5 swings at the top of :15 x20   (100 sw)

** 2 min rest

10 swings at the top of :30 x10  (100 sw)

** 3 min rest

15 swings at the top of :45 x10  (150 sw)

** 4 min rest

20 swings at the top of 1:00 x5 (100 sw)

31.5 min, 450 swings

Yeah baby!

Swings, H Snatch

Swings   24kg   20 sw/:30 rest x5

H Snatch   20kg   :30r/:30l for 3:00 w/3:00 rest x3

** 4rpm (2r/2l)

** 1 h snatch every :15; held at top :10

GS swings  24kg  :30/:30 for 1:00 w/1:00 x 3

Swings

TGU   16kg  3r/3l

5/5 Swing Worksets

2 hd swings w/24, 1 hd sw w/20kg

10 2 hd sw 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

10 2 hd sw x 3 (work for 15 sec, rest for 15 sec) 

10/10, 30/30 work/rest

15/15, 45/45 work/rest

10 2 hd sw x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

10 2 hd sw x 1

13 min., 260 swings 

No Brainer Heavy Swings (my version)

24kg all EWR

2 rounds

10 2 hd sw x 1 set (15/15)

5/5 one hd sw x 1 set (15/15)

10 2 hd sw x 1 set (15/15)

5/5 one hd sw x 1 set (15/15)

10 2 hd sw x 1 set (15/15)

10/10 one hd sw (30/30)

3.5 min, 70 swings

7 min, 140 swings

total swings: 400  ( 240 w/24kg, 160 w/ 20kg)

H Snatch

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

H Snatch  20kg  :30r/:30l for 15:00 nonstop!

** held at top for :20-:25 rested in rack till :30 mark

** 15r/15l total

GS Swings   24kg  :30/:30 for 1:00 w/1:00 rest  x2

NOTES:
** doesn’t look like much but AWESOME!!!

Swings

All swings with the 24kg

20 sw at the top of the minute x10  (10 min, 200 swings)

** 2 min rest

25 sw at the top of the minute x4 (4 min, 100 swings)

** 1 min rest

25 sw at the top of the minute x4 (4 min, 100 swings)

21 min, 400 swings

GS swings   :30r/:30l for 1:00 w/1:00 rest x2

H Snatch holds

TGU  16kg   2r then 2l 

** did not put the bell down till I switched sides

Swings 24kg

10 sw/:15 rest

20 sw/:30 rest

30 sw/:45 rest 

40 sw/1:00 rest

H Snatch 20kg :30r/:30l for 5:00 w/2:00 rest  x3

** 1st set: top of :30 - held at top for :20; rack for :10

** 2&3 set: top of :30 - held at top for :25; rack for :05

H Snatch 20kg 1:00r/1:00l for 4:00

** at top of minute snatch, hold for :20; rack :10 then same arm repeat at :30 -- so 2 snatches r in one minute, 2 snatches left next minute :)

cash out:

GS Swings   24kg  :30r/:30l for 1:00 w/1:00 rest x1

Mostly Swings... and a H Snatch

"All Sets of 10"           

warm up  

24kg

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

28kg 

10 sw/:15 rest x8 (4 min, 80 sw)

warm up: 200 swings total 

H Snatch 18kg  1:00r/1:00l for 6:00  5-6rpm

** not feelin’ the love for the h snatch today so...

28kg

EWR (equal work to rest)

5 sw at the top of :15  x20  ( 100 sw)
** 2 min rest

10 sw at the top of :30  x10 ( 100 sw)
** 2 min rest

15 sw at the top of :45 x10  (150 sw)**

**rested an extra :45 after round 6 & round 8 - grip was beginning to go

350 swings

** total 550 swings today

Yoga: Standing Hip Openers

Swings

TGU   16kg  5l/5r

Give and Take - 

As a warm up:

at the top of :15

w/ 24kg

5/5

6/4

7/3

8/2

9/1

10

3 min 60 swings 

28kg:

5 swings at the top of :30 x20   (100 sw)

** 2 min rest

10 swings at the top of :45 x10  (100 sw)

** 2 min rest

15 swings at the top of 1:00 x7  (105 sw)

28.5 min, 305 swings

Yoga: Warrior Flow

H Snatch holds; pacing

24kg Swings

10 sw/:15

20 sw/:30

30 sw/:45

40 sw/1 min 

5 min, 100 swings

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

** 1st set: at top of :30- held at top for :20; held in rack for 

:10 

** 2nd set: held at top for :15-:20; held in rack :05 -  3-4rpm

** 3rd set: paced h snatch at top of :15 - held at top for the rest of the :15 - 4rpm

** all sets alternated arms 1r/1l

Roundabouts

TGU  16kg   3r/3l

Swings:

16kg    15r/15l

20kg    15r/15l

total  60 swings

Tracy’s roundabouts HERE

16kg 1 sw rdbt (1/30 sec)

20kg 1 sw rdbt (1/1)

16kg 1 sw rdbt (1/30)

20kg 2 sw rdbt (1.25/1)

16kg 1 sw rdbt (1/30)

20kg 3 sw rdbt (1.5/1)

16kg 3 sw rdbt (1.5/30)

20kg 1 sw rdbt (1/1)

16kg 2 sw rdbt (1.25/30)

20kg 1 sw rdbt (1/1)

16kg 1 sw rdbt (1/30)

20kg 1sw rdbt (1)

540 swings: 270 w/16kg; 270 w/20kg

600 total swings: 300 w/16kg; 300 w/20kg

Swings, H Snatch, Squats

Swings  24kg

25 swings at the top of the minute x4  (100 swings)

H Snatch  20kg  5:00 work/2:00 rest  x4

** first 3 sets - at top of :30 - held at top for :20; held in rack for :10

** last set first 2:00 same as above, last 3:00 4rpm 

** 46 total h snatches

Squats  2- 8kg   :30 work/:30 rest x5  (20 squats total)

Yoga: Quick  Fix

NOTES:

** I have extra time today and tomorrow, no school for me, so I was able to play around a little longer with my training.
** the h snatch was fun, could have gone one more set/round, but I didn’t want to push it