Monday, December 31, 2012

600 Swings, H Snatch


20kg Swings
25 sw at the top of the minute  x12
rest 2 min; repeat
600 swings

16kg  H Snatch
5/5, 4/4, 3/3, 2/2, 1/1

Saturday, December 29, 2012

1000 Sinister Swings


Playing with Sinister:
1st round w/20kg  EWR     200 sw, 2 min rest

2nd round w/20kg as Rx’d    200 sw, 2 min rest

3rd round:  24kg & 20kg
5 sw(24kg), 10 sw (20), 15 sw (20), 20 sw (20)
5 sw(20kg), 10 sw (24), 15 sw (20), 20 sw (20)
5 sw(20kg), 10 sw (20), 15 sw (24), 20 sw (20)
5 sw(20kg), 10 sw (20), 15 sw (20), 20 sw (24)
200 swings,  2 min rest

4th round:  24kg & 20kg
5 sw(24kg), 10 sw (20), 15 sw (20), 20 sw (20)
5 sw(24kg), 10 sw (24), 15 sw (20), 20 sw (20)
5 sw(24kg), 10 sw (24), 15 sw (24), 20 sw (20)
5 sw(24kg), 10 sw (24), 15 sw (24), 20 sw (24)
200 swings, 2 min rest

5th round: 28kg & 20kg
all 4 sets as follows:
5 sw (28kg), 10 sw (20), 15 sw (20), 20 sw (20)
200 swings, DONE :)

total swings: 1000
20kg:  830 swings
24kg:  150 swings
28kg:  20 swings

Tuesday, December 25, 2012

GS Swings, Sinister


TGU Grind    16kg
1 sn r/TGU/1 sn l  x3

GS Swings    20kg   :30r/:30l for 2:00 w/ 1:00 rest x5
GS Swings    20kg  :30/:30 for 1:00 w/:30 rest x5
** 36 rpm  (360 swings)


Sinister 20kg
at the top of :30
5 sw
10 sw
15 sw
20 sw
4 rounds 200 swings
** did 8 rounds straight,  400 swings

Sinister  20kg
EWR 
2 rounds   100 swings

total swings today:   860

NOTES:
** thinking of lowering my weights this week as a de-load week...

Monday, December 24, 2012

H Snatch 16kg


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

H Snatch   16kg    6r/6l  w/:30 rest x4
H Snatch   16kg    6r/6l  w/:45 rest x6
H Snatch   16kg    6r/6l  w/ 1:00 rest x5
** all sets were 1:00 work
** total 180 snatches

NOTES:
** took a 2 min rest after 10 sets.  10 sets was my goal, wasn’t sure what I wanted to do next. decided to do 5 more sets of h snatch and end the training for the day



Friday, December 21, 2012

700 28kg Swings


28kg  2 hd swings
6 swings at the top of  :20  x70  (420)
5 swings at the top of :2o x 50   (250)
rested 2 min then 
30 swings at the top of the min. (:45 work/:15 rest) to equal things out :)

total 700 swings! 

OH YEAH BABY!

Moved 42,700#

NOTES:
** started with the 6 swings doing 55 sets straight then switched to 5 swings adding in the 6th swing once a min (when the second hand hit the 4) or more often as I felt like it.


Thursday, December 20, 2012

H Snatch holds 20kg


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

H Snatch   20kg   :30/:30 for 15:00 nonstop
** held at top for :25; in rack for :05

Simple not easy



Tuesday, December 18, 2012

Swings, Suitcase DL


Swings   28kg   10sw/:15rest x10

GS Swings    20kg   :30r/:30l for 2:00 w/:30 rest x4
GS Swings    20kg  :30/:30 for 1:00 w/1:00 rest x2
** 36 rpm

Suitcase DL
28kg    5r/5l    x5

NOTES:
** starting with the 28kg swings was a mistake - took too much out of me before the 1 hd swings.  Next week start with the 20kg swings.

Happy 1st Birthday Dempsey doggie!! :)

Monday, December 17, 2012

H Snatch 16kg


Swings   28kg    10sw/:15 rest  x10  (100 swings)

H Snatch   16kg    5r/5l  x 7
H Snatch   16kg    6r/6l  x5
** all sets were 1:00 work w/ :30 rest
** total 130 snatches

Clean/Squat combo
2  8kg
2 rounds
1 cl/1 sq; 2 cl/2 sq; 3 cl/3 sq
** only did 2 rounds because this was not fun :p

Friday, December 14, 2012

Swings


24kg Swings
25 swings at the top of the minute
5 rounds; 1 min rest (125 swings)
5 rounds; 2 min rest  (125 swings)
4 rounds; 1 min rest  (100 swings)
realized I counted wrong so...
2 rounds (50 swings - to equal things up)
** grip was going on L at this point

total 400 swings  

Swings   28kg    10 sw/:15 rest x10  (100 swings)

total swings today:   500



Thursday, December 13, 2012

H Snatch Holds


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

H Snatch   20kg   :30/:30 for 10:00
** held at top for :30
H Snatch  20kg    :30/:30 for 6:00
** held at top for :30

GS Swings   24kg    :30/:30 for 1:00

Tuesday, December 11, 2012

GS Swings, Suitcase DL


GS Swings    20kg   :30r/:30l for 2:00 w/:30 rest x3
rest 1:30 
GS Swings    20kg  :30/:30 for 1:00 w/:30 rest x6

Suitcase DL
24kg    5r/5l   x3
28kg    5r/5l    x3

Monday, December 10, 2012

H Snatch, Sw/Sq combo


Swings   20kg   :30/:30 for 1:00 w/:30 off  x3
** 36rpm

H Snatch   16kg    5r/5l  x 10
** worked out to 1:00 work; took :30 rest between sets
** total 100 snatches

16kg
5 rounds
1 sw, 1 sq
2 sw, 1 sq
3 sw, 1 sq
** worked out to :30 work/:30 rest
** 30 sw, 15 sq






Friday, December 7, 2012

Heavy Swings


Manila Jumprope    :30 work/:15 rest  x3

28kg
5 swings at the top of :2o x 100
total 500 swings! 

YEAH BABY!

Wednesday, December 5, 2012

TGU/Swings complex


Manila Jumprope :30 work/:15 rest x5

16kg:
TGU   5r/5l
50 swings
TGU   4r/4l
40 swings
TGU   3r/3l
30 swings
TGU   2r/2l
20 swings
TGU    1r/1l
10 swings -> used the 20kg here just for fun:)


FUN!  
No breaks between exercises but,  by the time I got to the last TGU I had to psych myself up mentally at that point!


Tuesday, December 4, 2012

Whole Lotta Swings


TGU    20kg  1l/1r

Swings:
alternated:
24kg   10 sw  (:15 work/:15 rest)
28kg    10 sw  (:15 work/ :15 rest)
30 rounds, 300 swings
rested 2:00  

Swings:
alternated:
28kg    10 sw  (:15 work/:15 rest)
24kg   10 sw   (:15 work/:15 rest)
10 rounds,  100 swings
rested 2:00

Swings
28kg 10 sw/:15 rest x5
24kg   10 sw/:15 rest x5
10 rounds,  100 swings

GS Swings    24kg    :30/:30  for 1:00 w/1:00 rest x5
36rpm   (180 sw)

total swings today:  680
430 24kg,   250 28kg

Monday, December 3, 2012

H Snatch


Manila Jumprope   :15 work/:15 rest x10

H Snatch  16kg  3r/3l x1
** held at top for :45
** did all 3r then all 3l

H Snatch  16kg   26 minutes NONSTOP
** held at top for :30
** first 10 min 2r/2l; last 16 min alternated arms

GS Swings  24kg   :30r/:30l for 1:00 w/1:00 rest x2
36rpm