H Snatch, Jerk

20kg   5.20 - One Hand Swing Practice rotation #2  x1

H Snatch  14kg 3:00r/3:00l for 6:00 w/1:00off  

** right: 16/18/18 rpm (52)- left:  18/16/17 rpm (51)

** WHOO HOO PR for me!! =)

H Snatch  14kg 2:00r/2:00l for 4:00 (16rpm)

1AJerk   14kg  2:00r/2:00l for 4:00 x1 (16rpm)

RESTED 2 MINUTES... then:

1AJerk  14kg  1:00r/1:00l for 2:00 (18rpm)

RKC plank  :10on/:10off x2

Swings, Jerk, Clean

2 chin ups

BCBE full version

16kg  all rests :15

10 2 hd sw, 10 tr,  1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min) 

10 2 hd sw + 10 tr (15 sec rest) 

1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld (15 sec rest) 

5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (15 sec rest) 

10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (1 min work/:15 rest) 

10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1 min work/:15 rest)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min) 

600 swings

Timed sets:

1A Jerk  16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)

Clean    16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)

NOTES:
** FUN!! :)

swing, snatch, jerk

2 chin ups

14kg - pacing 4sn in :15 seconds:

8r/8l x5 = 80 snatches (1 min work/1 min rest)

14kg

one arm swing/snatch practice

10/10 (1 set R, 1 set L)

9 1hd sw/1 sn x2 (1 set R, 1 set L)

8 1 hd sw/2 sn x 2 

7 1hd sw/3 sn x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 

total snatches: 110

1A Jerk    14kg  10 min nonstop  12rpm throughout

broken down as: 2:00r/2:00l/2:00r/2:00l/1:00r/1:00l

total snatches today: 190

Snatch Challenge total:  4980

Swings, Jerk, Clean & Squat

2 chin ups

5/5 swing worksets

16kg 

all rests :15 seconds

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10x 1 , 30/15 work/rest

15/15x 1 , 45/15 work/rest

20/20x 1 ,  1 min work/15 rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10x 1 , 30/15 work/rest

15/15x 1 , 45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

 10/10x 1 , 30/15 work/rest

5/5 x 1

10 min., 260 swings

Jerk  16kg  2:00r/2:00l for 8:00 

Clean & Squat  12kg  :30/:30 for 4:00

Snatch, Jerk, Clean

Grind: Snatch/TGU 16kg  2r/2l        2x2 chinups

Snatch     14kg    5:00/5:00 for 10:00 

1AJerk     20kg     :30/:30 for 3:00 w/1:00 off x 2

Clean        20kg    1:00/1:00 for 4:00 w/ 1:00off 

Clean        24kg    :30/:30 for 1:00  ** just to see if I could ;)

yoga - quick fix

Snatch, Jerk, Clean

Grind: Snatch/TGU 16kg  2r/2l        2 chinups

Snatch     14kg    4:00/4:00 for 8:00 

*increased reps (11rpm) -> L hand grip  still wonky last few reps

1AJerk     18kg     3:00/3:00 for 6:00 w/1:00 off x 2

Clean        20kg    :30/:30; 1:00/1:00 for 5:00 w/ 1:00off 

* started :30/:30 realized I could go longer....

RKC plank   :15on/:15off x2 

Snatch, Jerk, Clean

TGU/Snatch grind  16kg  3r/3l        3 chinups

Snatch     14kg    4:00/4:00 for 8:00  *increased reps

1AJerk     18kg    2:00/2:00 for 4:00 w/1:00 off x 3

Clean        20kg    :30/:30 for 4:00   *felt good =)

Jerk

1AJerk 14kg 

4:00/4:00 

3:00/3:00

2:00/2:00

1:00/1:00

20 minutes nonstop

** 8rpm pace cept the first 2 min. did 6rpm

RKC plank     :10on/:15off x2

yoga

H Snatch, Jerk

TGU/Snatch grind  16kg  2r/2l

2 chinups

2 pullups

h snatch   16kg   2:00/2:00 for 4:00 w/:30off x2

** increased reps

1AJerk     18kg    2:00/2:00 for 4:00 w/1:00off x2

Swings     24kg   10sw/:15 rest x5   (1:1 ratio)

Sage Roundtree yoga

LCCJ, Jerk

1ALCCJ 

12kg:  

5:00/5:00 

4:00/4:00 

3:00/3:00

2:00/2:00

1:00/1:00

30 min. nonstop

1AJerk   18kg    1:00/1:00 for 4:00

plank             1:00on/:15 off x2

NOTES:

** the 12kg was really light, could have kept going.... last 1r/1l, doing 10rpm.... 

** next time -14kg

H Snatch, Jerk

grind: 14kg snatch/tgu  1l/1r / 16kg snatch/tgu  1/1

h snatch  18kg    :30/:30 for 2:00 w/1:00 off x5

1Ajerk      18kg   1:00/1:00 for 4:00 w/1:00 off x2

Swing       24kg   :30/:30 for 1:00 w/1:00 off 

Yoga

NOTES:
** I was having so much fun with the h snatch, i didn’t want to stop! =)

H Snatch, Jerk

manila jumprope  1:30 

h snatch  16kg   1:30/1:30 for 6:00 w/1:00 off 

h snatch  18kg    :30/:30 for 3:00 w/1:00 off 

1Ajerk      18kg    :30/:30 for 6:00 w/1:00 off

Swing       24kg   :30/:30 for 1:00 w/1:00 off x2

Planks: straight arm 2:00 on/:30 off

             bent arm :  1:00 on

Yoga

H Snatch, LCCJ, Jerk

grind: 16kg snatch/tgu  5 min.

h snatch  18kg    :30/:30 for 2:00 w/1:00 off x3

1Ajerk      18kg    :30/:30 for 4:00 w/1:00 off

1Alccj       16kg    3:00/3:00 for 6:00 w/1:00 off

Yoga: hip openers

NOTES:
** The 18kg felt good- I wanted to take it slow, since this is the first time snatching and jerking with it.

H Snatch, Jerk

2x2 pullups

12kg 1sw/1sn/1tr; 1sw/1tr

H Snatch  14kg    3:00/3:00 for 6:00 w/:30 off  x2

1AJerk    16kg    3:00/3:00 for 6:00 w/:30 off x2

Swing      24kg    :30/:30 for 1 min w/ 1:00 off x3

H Snatch, LCCJ, Jerk

3 pullups

12kg 1sw/1sn/1tr; 1sw/1tr

H Snatch  14kg     3:00/3:00 for 6:00 w/1:00 off  x2  (9rpm)

1A Jerk    16kg    3:00/3:00 for 6:00 w/2:00 off x1  (8rpm)

1ALCCJ    16kg     3:00/3:00 for 6:00 w/1:00 off x1

Swing   20kg   :30/:30 for 2 min w/ 1:00 off x1

H Snatch, LCCJ, Jerk

3 pullups

12kg  1sw/1sn/1tr ;  1sn/1tr

H Snatch   14kg    3:00/3:00 for 6:00 w/1:00 off x2

1ALCCJ      16kg    3:00/3:00 for 6:00 w/1:00 off x1

1AJerk       16kg    3:00/3:00 for 6:00 w/1:00 off x1

 Swing      20kg      :30/:30 for 2:00 w/1:00 off x2

H Snatch, Jerk

3 pullups

12kg 1sw/1sn/1tr ; 1sn/1tr

H Snatch   14kg   2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off  x2

1AJerk     16kg   1:00/1:00 for 6:00 w/1:00 off  x2

 Swing      20kg   :30/:30 for 2 min w/ :30 off x3

H Snatch, Jerk

3,2,2 pullups

12kg 1sw/1sn/1tr; 1sn/1tr

H Snatch 

14kg

1 round

1:30/1:30 for 6:00 w/1:00 off

H Snatch 

14kg

1 round

2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off

1AJerk

16kg

2 rounds

1:00/1:00 for 6:00 w/1:00 off

Swing   20kg   :30/:30 for 2 min w/:30 off x2

Double Jerk, Jerk

manila jumprope   :30/:15 x3

Double Jerk

2 10kg     1:30 on/ :30 off x8  

1AJerk  

16kg       1:00/ 1:00 for 6:00 w/1:00off x2

Planks:

Straight arm    1:00on/:30off x3

Double Jerk, Jerk

manila jumprope   :30/:30 x3

Double Jerk

2 10kg     1:30 on/ 1:00 off x8  

1AJerk  

16kg       1:00/ 1:00 for 6:00 w/1:00off x2

Planks:

Straight arm    1:00on/:30off x2