Snatches, LCCJ

2x2 chinups

14kg 

equal work/equal rest

5/5x1 (:30work/:30rest)  ** messed up did twice

5/5x2  (1 min work/1 min rest)

5/5x3  (1.5 work/1.5rest)

5/5x4  (2min work/2 min rest)

110 snatches 

Plus 50% snatches

Slow and Heavy option:

16kg:  2 rounds

4 rest 4 (1 min)

4/4 (1 min)

8 rest 8 (2 min)

8/8 no rest (1.5 min)

12/12 (2 min)

7.5 min, 72 snatches

1ALCCJ  18kg    5:00on/:30off 

 kte’s  5x2

NOTES:
**the plus 50% snatches went really well!! hit all times as Rx’d!!:)

total snatches today: 254

snatch challenge total: 1058

400 Snatches

3 chinups

12kg:

5 sn r in :15/rest :15 ; 5 sn l in :15/rest :15 x2

6 sn r in :15/rest :15 ; 6 sn l in :15/rest :15 x2 

“TEN”  HERE

12kg:

workset #1

10/10 paced inside of 1 min.  30 sec rest

workset #2

10/10 fast paced, work and rest inside of 1 minute. (45 sec/15 sec)

It takes 2.5 minutes to complete both sets.  Alternate both sets.  80 snatch reps per 5 minutes.  

In this workout I alternated these two sets 10 times each = 25 minutes 400 snatches.

total snatches today: 444

KTE’s    5x2

Yoga: Quick  Fix

NOTES:
** started the  5000 snatch challenge  today

** paced a 7-8 snatch rep in set #2, leaving me with :15-:17 seconds rest before starting workset #1 again.

** I used the 12kg up to and including the 7th round, then dropped to the 10kg for worksets #2 only.