Swings, H Snatch ladders, Jerk ladders

2x2 chin ups

5/5 Swing Worksets

20 kg

all rests :15

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

 10/10, 30/15 work/rest

 15/15 45/15 work/rest

 20/20  1 min/15 work/rest

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

10/10, 30/15 work/rest

 15/15,  45/15 work/rest

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

 10/10, 30/15 work/rest

5/5 x 1

10 min, 260 swings

H Snatch   16kg

ladders

switching every :30 

 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

7 min, 56 snatches

 * rest 1 min then:

1AJerk    16kg

ladders

switching every :30

8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

8 min.

* rest 1 min

H Snatch    16kg

ladders

switching every :30

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

* rest 1 min

1AJerk    16kg

ladders

6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

Swing, H Snatch ladders

2 chinups

RKC plank   :15on/:10off x2

5/5 Swing Worksets

20kg

all rests :15

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

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

15/15 x 1  45/15 work/rest

20/20 x 1, 1 min/15 work/rest

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

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

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

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

10/10 x 1  30/15 work/rest

5/5 x 1

 10 minutes, 260 swings

H Snatch 16kg  ladder as follows:

starting at the top of the minute:

10r/10l; 9r/9l; 8r/8l; 7r/7l; 6r/6l--->1r/1l   

20 min NONSTOP,  110 snatches  

NOTES:
** Todays workout same as last Friday- but with a twist - it was that much fun! :) 

** for the H Snatch, held the bell over my head as a rest instead of in the rack position

Swing, Snatches

5/5 Swing Worksets

20kg

all rests :30 except for the 15/15 sets at the top of the rotation

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

5/5, 5/5 x 1 , 30/30 work/rest

5/5, 5/5, 5/5 x 1  45/30 work/rest

5/5, 5/5, 5/5, 5/5 x 1, 1 min/30 work/rest

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

5/5, 5/5 x 1 , 30/30 work/rest

5/5, 5/5, 5/5 x 1, 45/30 work/rest

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

5/5, 5/5 x 1  30/30 work/rest

5/5 x 1

 260 swings

H Snatch 16kg  NONSTOP as follows:

starting at the top of the minute:

10r/10l

9r/9l

8r/8l

7r/7l

6r/6l

starting on the half minute

...so 5r in :3o/5l in :30; 4r in :30/4l in :30, etc....

5/5  

4/4   

3/3   

2/2    

1/1     

** switched to the :30 arm switch because I was running out of time....

** FUN workout today :)