Friday, November 30, 2012

Heavy Swings


TGU   20kg  1l/1r

28kg Swings:
5 swings at the top of :20 x32   
** 1.5 min rest
5 swings at the top of :20 x32 
** 1 min rest
5 swings at the top of :20 x20

total 420 swings

Thursday, November 29, 2012

H Snatch, Sw/Sq, Swings


Swings 24kg  
25 swings at the top of the minute x4  (100 swings)

H Snatch   20kg
3r/3l x6
** rested between each set @ 1 min.

No Brainer Swing/Squat
16kg
starting at the top of the min- worked out to be :30on/:30off
1 2hd sw/1 sq
2 2hd sw/1 sq
3 2hd sw/1 sq
3 rounds

GS Swings 24kg  :30/:30 for 1:00 w/1:00 x 2
GS Swings 28kg    5r/5l  x1

NOTES:
** H Sn first 2 sets 3rpm, last 4 sets 3 h sn every :45




Tuesday, November 27, 2012

500 Swings


TGU    20kg  1l/1r

Swings:
alternated:
24kg   10 sw  (:15 work/:15 rest)
28kg    10 sw  (:15 work/ :15 rest)
20 rounds, 200 swings
rested 2:00  then repeated  
total 40 rounds,  400 swings

rested 2:00 then:

Swings:
alternated:
28kg    10 sw  (:15 work/:15 rest)
24kg   10 sw   (:15 work/:15 rest)
10 rounds,  100 swings

total swings today:  500
250 24kg,   250 28kg






Monday, November 26, 2012

H Snatch - 3x3


Manila Jumprope   :15 work/:15 rest x8

H Snatch  16kg    3l/3r x3
** held at top for :45 
** did all 3l then all 3r  
total 18 snatches

H Snatch  16kg    3l/3r x3
** held at top for :30 
** did all 3l then all 3r  
total 18 snatches

GS Swings  24kg   :30r/:30l for 1:00 w/1:00 rest x3
36rpm

NOTES:
** wasn’t sure if I should do the swings first or last - didn’t want to pre fatigue my arms  so I did them last.

Saturday, November 24, 2012

Heavy Swings


TGU   20kg  1l/1r

28kg Swings:
3 rounds:
5 swings at the top of :15 x20   (5 min, 100 sw)
** 2 min rest
21 min, 300 swings
**rest 3:00

5 swings at the top of :20 x40  
@ 14 min, 200 swings

total 500 swings



Thursday, November 22, 2012

H Snatch


Swings 24kg  
25 swings at the top of the minute x4  (100 swings)

H Snatch   20kg
1r/1l; 2r/2l; 3r/3l  x1
** rest (took off tape on L hand)
3r/3l; 2r/2l; 1r/1l  x1
** rest (took off tape R hand - first time in long time snatching with no tape on hands)
3r/3l x3   
** rested @ 1 min  between each 3/3 set.

No Brainer Swing/Squat
16kg
starting at the top of the min- worked out to be :30on/:30off
1 2hd sw/1 sq
2 2hd sw/1 sq
3 2hd sw/1 sq
3 rounds


NOTES:
** chalked hands
Really well for the snatches. I was worried about blisters/tears, but hands are good :)
** held snatches at the top, but didn’t time it

HAPPY THANKSGIVING!

Tuesday, November 20, 2012

Swings; at top of :30


Manila Jumprope
20 jumps on the :30 interval x10
worked  out to :15on/:15off

Swings:
At top of :30
24kg  10sw
20 rounds, 200 swings
** 2 min rest

At top of :30
28kg   5 sw
At the top of the next :30
24kg   15 sw
total 20 swings in one minute
5 rounds, 100 swings
** rest 3 min then repeat

At top of :30
28kg    10 sw
10 rounds, 100 swings

total swings today:  500 
350 24kg,   150 28kg


Monday, November 19, 2012

Swings, H Snatch holds


TGU  
20kg   1l/1r

GS Swings  20kg   :30r/:30l for 2:00 w/:30 rest x3
36rpm

H Snatch  16kg    3l/3r 
** held at top for :45 
** did all 3l then all 3r  
total 6 snatches

H Snatch 16kg  2l/2r/2l/2r
** held at top for :45
** did 2l then 2r etc.
total 8 snatches

H Snatch  16kg  1r/1l till total of 5r/5l
** held at top for :45
** alternated arms after each snatch
total 10 snatches

Saturday, November 17, 2012

Heavy Swings


TGU    16kg  1l/1r
TGU    20kg  1l/1r

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)
** 2 min rest
15 swings at the top of :45 x7  (105 sw)
** 3 min rest
20 swings at the top of 1:00 x5 (100 sw)

Total 405 swings

14kg
5 sw x 1 set (15 sec to work and rest per set of 5 reps)
1 sw/1sq x 4 reps (30/30)

5 sw x 2 sets (30 sec)
1 sw/1sq x 4 reps (30/30)

5 sw x 3 sets (45 sec)
1 sw/1sq x 4 reps (30/30)

** should not have started this, I was spent from the swings, but wanted to try this..... fun, but I didn’t finish


Total swings today: 447
total swings this week: 1,547

Thursday, November 15, 2012

H Snatch, Clean


Swings 24kg  20sw/:30 rest x5  (100 swings)

H Snatch   20kg  :30r/:30l for 15:00 nonstop
** held at top for :25
** 15r/15l

Clean   20kg  :30r/:30l for 4:00
** lost track, thought I went 5:00!!

total weeks swings: 1100

Tuesday, November 13, 2012

Sinister Tuesday


Manila Jumprope
20 jumps on the :30 interval x10

worked  out to :15on/:15off

On the :30 interval
5 sw
10 sw
15 sw
20 sw
50 sw, 2.5 min per rotation
4 rounds, 10 min, 200 swings

1st 4 rounds w/24kg
2nd 4 rounds w/24kg (last set 5sw w/28kg)
3rd 4 rounds as follows:
5 sw - 28kg
10 sw - 24kg
15 sw - 20kg
20 sw - 16kg

30 minutes, 600 swings
** 3 minutes rest after every 4 rounds or 200 swings...


total 600 swings today
1000 swings this week

Monday, November 12, 2012

TGU, Swings


TGU Grind
16kg
1 sn r/TGU/ 1 sn l 
2 sn r/TGU/ 2 sn l
3 sn r/TGU/ 3 sn l


Swings 
24kg
10 sw/:15 rest x20 (200 sw)
** 2 min rest
10 sw/ :15 rest x20  (200 sw)

22 min, 400 swings


Friday, November 9, 2012

Heavy Swings


TGU  16kg  1r/1l
** not feeling the TGU love today

24kg
10/10
12/8 
14/6
16/4
18/2
20 reps

6 min., 120 swings  


Swings
28kg:
5 swings at the top of :30 x 60   (300 sw)

total swings today:  420

Thursday, November 8, 2012

H Snatch


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

H Snatch   20kg  
1 sw/1 sn/1 tr  
2:00 on/1:00 off x3  (4rpm)

H Snatch   16kg   
1:00r/1:00l for 2:00 w/1:00 off  x2
* 10rpm
1:00 rest between sets
5r/5l  x1 (1:00 work)

Tuesday, November 6, 2012

Stuff


24kg
5 sw
10 sw
15 sw
20 sw
4 rounds, 10 min., 200 swings

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

Cl & sq   2 8kg  :30 work/:30 rest x5

Clean   2  14kg  :30 work/ :30 rest x3

Monday, November 5, 2012

TGU Grind


TGU  Grind 16kg
1 sn r / TGU/ 1 sn l
2 sn r/ TGU/ 2 sn l
3 sn r/ TGU/ 3 sn l
etc.  till
5 sn r/ TGU/ 5 sn l

GS swings  :30r/:30l for 2:00 w/1:00 rest x2

a good way to ease back into things....