1/2 Snatch, LCCJ

Buy in:

• Pullups: 3X3
• Jumprope:
• 3 rounds
• 1:00 on/ :30 off

WOD:

• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (20kg)     5:00 w/ :30 off
• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (16kg)     5:00 w/ :30 off
• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (16kg)     5:00 w/ :30 off

NOTES:
* Slow and Steady was the buzz word for today ;)
* wanted to really work on form, was consistent with the 1/2 snatch at 10RPM, though I've done more, really wanted to take it Slow and Steady and work on form, form, form!!
* form rocked for all rounds!! 
* switched every 5 reps for all rounds except the LCCJ with the 20kg, switched every 2 reps.
** I would like to not do pullups, but I don't want to lose the skill - dropping them to 3X a week - still may be too much....? 

1/2 Snatch, LCCJ

Buy in:

• pullups 3X3
• jumprope:
• 2 rounds
• 1:00. on/ :30 off

WOD:

• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1A LCCJ  (20kg*)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1A LCCJ  (16kg)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off

NOTES:
* dropped down to the 16kg, to complete the last minute - just dragging a bit this morning.....

1/2 Snatch, LCCJ

Buy in:

• 3X3 Pullups
• Jumprope- white manila:
• 3 rounds- :30 on/ :30 off
• 1 round - 1:00 on

WOD:

• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (20kg)   5:00 w/ :30 off
• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (16kg)   5:00 w/ :30 off
• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (16kg)   5:00 w/ :30 off

NOTES:
* picked up the 16kg for the 2nd round of LCCJs and it felt so light, I checked to make sure I picked up the right bell!!! LOL!
* Great training today, really tough!
*  form rocked!!

* switched sides every 5 reps for both the snatch and the LCCJ
* switched every 2 reps for the LCCJ with the 20kg

1/2 Snatch, LCCJ

Buy in:

• Jumprope - white manila
• 3 rounds
• :30 on/ :30 off

WOD:

• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1A LCCJ (20kg!!)  5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off
• 1A LCCJ (16kg)    5:00 ...:30 off
• 1/2 Snatch (14kg)   5:00 ...:30 off

NOTES:
OMG!! can't believe I LCCJ'd for 5 minutes with the 20kg!! WHOO  HOO!! .... RPMs were low, but who cares!!!--->4RPM
** doing the 1/2 snatch then rest 30 seconds then doing it again, ..... did me in. That was tough - it felt like there was NO  rest at all between sets.
** for the last round of 1/2 snatches, I picked up the 12kg - playing it safe/ getting out of my ego - hell, I LCCJ'd for 5 minutes with the 20kg - I rock;) - what do I care if I snatch the 12 now?!?-- **ha ha** LOL!! But it was TOO light!!... so I picked up the 14kg and just slowed down the reps and worked the time (previously was doing 13RPM slowed it down to 9ish RPM ) form rocked!
** I've been thinking of jerking the 20kg for a few weeks now, thought today was a good day to give it a shot, felt strong, got a good nights sleep and I have 2 days off now to recover.  My goal was actually to see if I could go 2 minutes, but when I hit that point - I felt good and wanted to see how far I could go.

1/2 Snatch, LCCJ

Buy in:

• 3X3 Pullups

WOD:

• 1/2 Snatch (14kg)   5:00 w/ :30 off
• 1A LCCJ (16kg)  5:00 w/ :30 off
• 1/2 Snatch (14kg)  5:00 w/ :30 off
• 1A LCCJ (16kg)  5:00 w/ :30 off
• 1/2 Snatch (14kg) 5:00 w/ :30 off
• 1A LCCJ (16kg)  5:00 w/ :30 off

NOTES:
*GREAT WORKOUT! 
*No extra rests taken =)
*Happy with the weights I used -> that I was able to stay with them and not drop!...surprised!
1/2 Snatch : 

• 10-11 RPM
• switched every 5 reps

LCCJ:

• didn't count RPM's 
• switched every 4 reps

Timed Sets

Buy In:

• 4X4 Pullups

WOD:

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 6:00 w/ 1:00 off

** 10 RPM - last round 8-9 RPM

Timed Sets

buy in:

• 5X3 pullups

WOD:

• Clean + Push Press (16kg)
• switching every 3 reps
• 5 rounds
• 3:00 w/ 1:00 off

** 6 RPM
** all push presses, but good form
** last round was challenging - in a good way

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

** 10 RPM

NOTES:
* great training session today!!!!!
* worked/concentrated on nailing form - and I felt I really did =)

Timed Sets

Buy in:

• Pullups: 4,4,3,2,1 

WOD:

• 1/2 Snatch (14kg)
• switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

** went okay - form just okay

NOTES:
** from now on, unless otherwise noted - I will be holding for 10 seconds (or more- building to 15 seconds) at the top of any 1 rep of pullups

Timed Sets

Buy in:

• pullups: 4,3,2,1 (held 10 seconds at the top of the 1 rep)

WOD:

• 1/2 Snatch (12kg)
• switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

** dropped to the 12 kg today -> took a 1+ hour yoga class yesterday - a lot of shoulder work- was up late at baseball, and was generally sluggish this morning.
** love that this program allows for dropping weight - and I still got a good training session in - working form.
** on another note - WOW is the 12kg light for snatches!! never thought I'd say that! =)

Timed Sets

Buy in:

• pullups: 3,2,1,1-the single pullups I held for 7seconds at the top

WOD:

• Clean + Press/Push Press (16kg)
• Switching every 3
• 3:00 w/ 1:00 off
• 3:00 w/ 1:00 off
• 2:00 w/ 1:00 off
• 2:00 w/ 1:00 off

* I didn't worry or count rpm's - really worked the time. - slow and steady
* went well!
* all reps were push presses
* used the 16kg for the whole time. =)

• 1/2 Snatch (14kg/16kg)
• Switching every 5 reps
• 4 rounds 
• 4:00 w/ :30 off

* felt really strong today, form was good, was in the slow and steady groove, so I used the 16kg for the last round switching every 1-2 reps - didn't count rpm's with the 16
* 8-10 rpms with the 14kg

NOTES:
* really good workout today. felt really strong, felt my form was really good, felt I used the time well and took plenty of rest as needed for the c&p - no fatigue.
* I was planning on doing Tracy's beginner swing class again tomorrow, but I think I will take it easy and do something less taxing.
 

Timed Sets

Buy in:

• Russian Pullup Program
• day 12 (last day of the 3RM program)
• 5,4,3,2,1 - held the last one at the top for 7 seconds

WOD:

• 1/2 Snatch (14kg)
• switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 6:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

* didn't count RPMs
from the above, right into:

• Snatch (12kg)
• 3:00 w/ :30 off

* 15 RPM

NOTES:
Russian Pullup Program:
* since I had trouble with the 5 pullups this morning, I am just going to start back with the 3RM program on Monday. my goal is only to continue with pullups and keep up the skill, so I am okay with redoing the 3Rm program. when i feel comfortable with day 12, i am going to try the 3rm program with the 10# vest.
Snatches:
* in the above post, italicized rounds were tweaked to add more time to the training.
* last few 1/2 snatches form was going, so I switched to the 12kg. since it was SO light and easy, I switched to the full snatch. FUN.
 

Timed Sets

Buy in:

• Russian Pullup Program
• day 9
• 4,3,3,2,1

WOD:

• Clean (16kg)
• switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

* didn't count RPM, just worked the time and on my form

• 1/2 Snatch (14kg)
• switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

* again didn't count  RPM
* form not so good today on the right side - left side was spot on. weird because I'm right handed! banged my right forearm once or twice, may have a bruise later today.  argh!

• Bottoms up Clean (12kg)
• Switching every 5 reps
• 2 rounds
• 3:00 w/ :30 off

* this was hard today at the end of the workout. really had to work on TENSION!
* 12 RPM


NOTES:
** just want to note today, how mental this workout is! - last night was back to school night, and I was thinking this morning of what I should have/ could have said!  Also I was thinking about how much of the workout I had left, and that I was running late, since the High School bus came late today. So my head wasn't totally in the game today.... argh again!

Timed Sets

Bad a$$ Day!
(other wise known as 1/2 Snatch day......but with the 14kg!!!)

Buy in:

• Jumprope - manila - 2#
• 3 minutes straight

• Russian Pullup Program
• day 5
• 4,3,2,1 (for the last 1 this week, I've been holding 5+ seconds at the top)

WOD:

• 1/2 Snatch (14kg)
• Switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off
• and I added:--->
• 3:00 w/ :30 off!!!

** ALL WITH THE 14KG!!  WHOO HOO!
** I felt really strong today, so I wanted to see how far/long I could go with the 14kg, since I use it on Tuesday for the snatch. I had the 12kg close by, in case I needed to switch.
** constantly did a 10 RPM except the last min. or so
** feeling really bad a$$ right now

Timed Sets

Buy in:

• Russian Pullup Program
• day 2
• 3,2,1,1
 

• jumprope - white manila
• 2 rounds 30 seconds on/30 seconds off
• 1 round - 1 minute continuous jumping

WOD:

• Clean (14/16kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

**first round with the 14kg - 15 RPM
**second round with the 16kg - 10 RPM

• 1/2 Snatch (14kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/:30 off

** all rounds with the 14kg!! =)
** 1st 2 rounds 10 RPM
** 2nd 2 rounds, slowed down, worked the time - didn't count reps- somewhere between 6-8 rpms....

• Bottoms Up Clean (12kg)
• Switching every 5 reps
• 2 rounds
• 3:00 w/ :30 off

** 11 RPM

Timed Sets

1/2 Snatch day!

Buy in:

• Russian Pull up Program
• day 5
• 4,3,2,1

WOD:

• 1/2 Snatch (12kg)
• Switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

** 15 RPM
** FUN! FUN! FUN! 

Timed Sets

Buy in:

• 3RM Russian pullup program
• day 2
• 3,2,1,1

WOD:

• Clean (14/16kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

** 1st round: 14kg- 15 RPM
** 2nd round: 16kg - 12 RPM

• 1/2 Snatch (14kg/12kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

** 1st 2 rounds: 14kg - 9 RPM
** 2nd 2 rounds: 12kg - didn't count RPM's
** dropped to 12kg because I didn't think I could continue with good form for the last 2 rounds

• BU Clean (12kg)
• Switch every 5 reps
• 2 rounds
• 3:00 w/ :30 off

** 12 RPM
** right side - easy, left side, not so easy reps 4 and 5

Timed Sets

1/2 Snatch Day  =)

buy in:

• pyramid of pullups/pushups to 5

WOD:

• 1/2 Snatch (12kg)
• Switching every 5 reps
• NONSTOP for:
• 6:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ :30 off
• 3:00 w/ :30 off

* 13-14 RPM

Timed Sets

Buy in:

• 3X3 pullups

WOD:

• Clean (12kg)
• switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off

* 15 RPM

• 1/2 Snatch (12kg)
• Switching every 5 reps
• 4 rounds
• 4:00 w/ :30 off

* 12 RPM

BU Clean (8 kg)

• switching every 5
• 2 rounds
• 3:00 w/ :30 off

* 12 RPM

NOTES:
** dropped weight today for the clean and 1/2 snatch - back issues the last 3 days -- ironically, after the workout, my back feels great! - go figure!
** fun workout today, I really enjoyed it!

Timed Sets

1/2 Snatch day!

Buy in:

• TGU
• 14kg
• 3l/3r

WOD:

• 1/2 Snatch
• Switching every 5 reps
• NONSTOP 20:00
• 13 RPM
  

cash out:

• 2X5 pullups

NOTES:
1/2 Snatch:
** No blisters, no banging on forearms - form was spot on! =)
** after 20 minutes, took a 1:00 rest then started again, went for 2:00 more and stopped
** 20 minutes was my goal, so mentally when I stopped, I think I was done
** bell was slippery and effecting my grip so I stopped to chalk my hands

Timed Sets

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• Clean (14kg)
• Switching every 5 reps
• 5:00 w/ 1:00 off
• 4:00 w/ 1:00 off
• 3:00 w/ 1:00 off
• 2:00 w/ 1:00 off

** started with the 16kg, after :30 seconds dropped to the 14
** originally was supposed to do only 5 and 4 minutes, but still had some left in the tank, so cranked out the 3 and 2 minutes.
** didn't count RPMs

• 1/2 Snatch (14kg)
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• 8-9 RPMs

• Bottoms Up Clean (8kg)
• 2 rounds
• :30/:30 for 3:00 w/ :30 off
• 14 RPMs

** dropped to 8kg - form better when holding the "beat" at the top


NOTES:
** went a little longer today since no school for the kids and I had extra time =)
** since I am doing the 1/2 snatch with the 14kg on Tuesdays...., not sure why I do it with the 12kg on Fridays....