Swings, Clean, Deadlifts

squats  no weight    3x5

One Hand Swing Practice

20kg

5 2 hd sw + 5 one hd sw  x 2 x 5 

100 swings, 5 min

total 200 swings, 10 min

last rotation :

24kg:

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

Clean   20kg   1:00r/1:00l for 2:00 w/1:00  x3  (8rpm)

Deadlift

1x5  @ 115#  (did as a warmup)

2x5 @ 120#

Swing, Clean, Deadlift

ab wheel rollouts 2x5

goblet squat 3x3

One hand swing practice workout #2 

20kg

5 2 hd sw + 5 one hd sw  x 2 x 5 

100 swings, 5 min

Clean   16kg   4:00r/4:00l; 1:00r/1:00l for 10:00

Deadlift   115#  3x3

Swings, Clean, Squats

2 chinups

One Hand Swing Practice Workout

20kg  

Rotation #1

10 2 hand sw x 4 sets (15/15 x 4 = 2.0 min)

5/5 one hd sw x 4 sets (15/15 x 4 = 2.0 min)

5/5 + 10 2 hd sw x 1 set (30/30 x 1 = 1.0 min)

100 swing reps, 5.0 min

Rotation #2

2/1 swing ladder x 4 sets (15/15 x 4 = 2.0 min)

5/5 + 2/1 sw ld x 1 set (30/30 x 1 = 1.0 min)

60 swing reps, 3.0 min

Last rotation

10 transfer sw x 4 sets (15/15 x 4 = 2.0 min)

5/5 + 2/1 sw ld x 1 set (30/30 x 1 = 1.0)

2/1 sw ld + 10 tr x 1 set (30/30 x 1 = 1.0 min)

80 swing reps, 4.0 min

Bonus

5/5 + 2/1 sw ld + 10 tr (45 sec/45 sec x 1 = 1.5 min)

5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw x 1 set (1 min/done!)

70 swing reps 2.5 min

total workout w/bonus sets

310 swing reps, 14.5 minutes

Clean   16kg    3:00r/3:00l  for 6:00

squat   12kg    1:00r/1:00l for 2:00 w/1:00off x2

kte's    2 sets of 5

NOTES:
** swing workout was fun! I never did hand to hand swings with the 20kg - happily surprised I could! :)

** not a fan of squats, was going to stop at one round, but added another because I know I should do them....

Swing, Clean, Squat

2 chin ups

One hand swing practice workout #2  20kg (5 min)

clean    20kg   1:00r/1:00l for 4:00 w/:30off

squat   12kg   1:00r/1:00l for 4:00 w/:30 off

One hand swing practice workout #2   20kg  (5 min)

KTE’s  3 sets of 5

NOTES:
** had NO idea what I wanted to do today, by the time I figured it out, ran out of time to complete  the workout! :p