Swings, Grind:Snatch/TGU

2 chinups

BCBE - 16kg

2nd rotation (every rest period is only 15 sec)

10 2 hd swing (15/15),

51/2 sw ld (15/15)

10 R one hd sw (15/15)

10 L one hd sw (15/15)

2/1 sw ld (15/15)

10 2 hd sw (15/15)

10 2 hd swing + 1/2 sw ld (30/15)

10 R one hd sw (15/15)

10 L one hd sw (15/15)

1/2 sw ld sw + 10 2 hd sw (30/15)

10 2 hd swing + 1/2 sw ld + 10 R one hd sw (45/15)

10 L one hd sw + 1/2 sw ld + 10 2 hd sw (45/15)

10 2 hd swing + 1/2 sw ld + 10 R one hd sw + 10 L one hd sw + 1/2 sw ld + 10 2 hd sw (1 min 30 sec)

9 min, 240 swings

Snatch/TGU Grind    16kg  

snatch ladder as follows:

1 snatch r/1 TGU r/1 snatch l/ 1 TGU L

2 snatch r/1 TGU r/2 snatch l/ 1 TGU L

3 snatch r/1 TGU r/3 snatch l/ 1 TGU L

4 snatch r/1 TGU r/4 snatch l/ 1 TGU L

5 snatch r/1 TGU r/5 snatch l/ 1 TGU L

total snatches:  30

Snatch Challenge FINAL total:  5,010  :)

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• 16kg
• H Snatch           5:00 w/:30 off   (7 RPM)
• 1A LCCJ            5:00 w/:30 off  (6-8 RPM)
• H Snatch           5:00 w/:30 off   (6 RPM)
• 1A LCCJ            5:00 w/:30 off  (6 RPM)

NOTES:

** trying to figure out a way to cycle my workouts. - today was a light day.....not sure how to work the rest of the week.....?

Tracys "100" ..... its all good

Buy in:

• TGU  20kg    1L/1R
• TGU  24kg    1R/ 1/2L  (got up, and half way down the left before form went and I dropped the kb)

WOD:
Tracy's "100"... its all good

Used the 12kg and 24kg
only did one time through

work sets
10/10 1 hd sw x 5 w/12kg = 100 reps, 2.5 min

30 sec rest

10 1 hd sw R, rest, 10 1 hd sw L, rest, w/24kg x 5 = 100 reps 5 min.

1 min rest

200 swings 7.5 min.


15/15 1 hd sw x 3 w/12kg = 90 reps, 2.25 min

45 sec rest

15 1 hd sw R, rest, 15 1 hd sw L, rest w/24kg X3 = 90 reps 4.5 min.

1 min rest

180 swings, 6.75 min.


20/20 1 hd sw x 2 w/12kg = 80 reps, 2.0 min

1 min rest

20 1 hd sw R, rest, 20 1 hd sw L w/24kg x 2 = 80 reps 4.0 min

1 min rest

160 swings, 6 min.


20.25 minutes


540 swings per rotation 1/2 with the 12kg and 1/2 with the 24 kg

NOTES:
** I did this workout at 1:45pm - not my usual 6:30 am.

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• H Snatch  (16kg)             10:00 w/:30 off
• 1A LCCJ  (16kg)              10:00 w/:30 off
• H Snatch  (14kg)             5:00

Fun, easy day! =)

Jerk, LCCJ

Buy in:

• TGU
• 20kg
• 6L/6R

WOD:

• Jerk  20kg                  5:00 w/1:00 off x 2
• 1A LCCJ 16kg            5:00 w/:30 off x 2

H Snatch, LCCJ

Buy in:

• TGU 
• 20kg
• 3L/3R

WOD:

• H Snatch (14kg)          10:00 w/:30 off
• 1A LCCJ  (16kg)          10:00 w/:30 off

NOTES:
H Snatch    10-11 RPM
1A LCCJ     8-10 RPM

** light day today

Jerk, H Snatch

Buy in:

• TGU
• 20kg
• 6L/6R

WOD:

• Jerk (20kg)
• 3 rounds 4:00 w/1:00 off

wait an extra 1:00 (total 2 min. off before I began the next round)

• 1 round 4:00

• H Snatch (16kg) 5:00

H Snatch

Buy in:

• TGU
• 20kg
• 5L/5R

WOD:

• H Snatch (16kg)     20:00    NONSTOP

NOTES:

** Whoo Hoo!! =)

TGU, H Snatch, HV Swings

Buy in:

• TGU
• 20kg
• 5L/5R

WOD:

• H Snatch 16kg  10:00

Cash out:
Tracy's Swing transfer workout 

I used the 12kg and most swings were purely "hardstyle"

• 1 swing 1 transfer x 10 (5x each side, 20 reps), 30 sec work/30 sec rest
• 2 sw, 1 tr, x 10 (30 reps) 45 sec work/30 sec rest
• 3 sw, 1 tr x 10 (40 reps) 60 sec work/30 sec rest
• 4 sw, 1 tr x 10 (50 reps) 1 min. 15 sec work/30 sec rest
• 5 sw, 1 tr x 10 (60 reps) 1 min. 30 sec work/30 sec rest
• 6 sw, 1 tr x 10 (70 reps) 1 min. 45 sec work/30 sec rest
• 7 sw, 1 tr x 10 (80 reps) 2 min. work/30 sec rest
• 8 sw, 1 tr x 10 (90 reps) 2 min. 15 sec work/30 sec rest
• 9 sw, 1 tr x 10 (100 reps) 2 min. 30 sec work/30 sec rest
• 10 sw, 1 tr x 10 (110 reps) 2 min. 45 sec work/done..

 * 650 total swings

NOTES:
** the cashout was FUN! maybe next time use the 14kg?

Jerk, LCCJ, Swings

Buy in:

• TGU
• 20kg
• 5L/5R

WOD:

• Jerk (20kg)  4:00
• 1A LCCJ (16kg)  6:00

• Swings (20kg)
• 3 rounds
• :30/:30 for 3:00 w/:30 off

NOTES:

** knew I wanted to Jerk the 20kg today, wasn't sure what else I wanted to do....so I ended up with the above.
** after the TGU and Jerk w/ the 20 and then 6 min of lccj, I was feeling it..., but had extra time, so I threw in some swings. I did NOT have the umph at that point to start snatches!

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• 16kg
• H Snatch        10:00 w/:30 off
• 1A LCCJ         10:00 w/:30 off

 NOTES:
*  for both exercises, switched arms at the top of the minute

TGU

TGU
20kg
5L/5R

H Snatch, Jerk

Buy in:

• TGU
• 20kg
• 4L/4R

WOD:

• H Snatch (16kg)       15:00

Cash out:

• Jerk (20kg)       2:00

NOTES:
** Really should not have done the jerk today- was fried with the H Snatches
H Snatch:
** 7 RPM - except the last minute 5 or 6 rpm (lost count....)
** switched arms at the top of the minute

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3l/3r

* 5 minutes



WOD:

• 16kg
• H Snatch     11:00 w/:30 off
• 1A LCCJ      10:00 w/:30 off

NOTES:
** 7 RPM - H snatch

H Snatch, Jerk

Buy in:

• TGU
• 20kg 
• 3L/3R

* 5.15 minutes

WOD:

• 16kg
• H Snatch      10:00 w/1:00 off
• Jerk              10:00 w/:30 off

Cash out:

• Swings 
• 20kg
• 2 rounds
• :30/:30 for 2 min. w/:30 off

NOTES:

** don't know why I did the jerk instead of lccj, didn't even realize till the 3rd min. in, that I was supposed to do LCCJ today! LOL!
** switched on the minute for the wod
** had some extra time, added some swings in, I wanted to go longer, but my L grip was fried!

Push Press, Clean, Squat

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• Push Press (16kg)      5:00 w/:30 off
• Clean (20kg)                3:00
• Clean (16kg)                2:00 w/:30 off
• Squat (16kg)                5:00 w/:30 off
• Push Press (16kg)      5:00 w/:30 off
• Clean (16kg)                 5:00 w/:30 off
• Squat (14kg)                 5:00 w/:30 off

NOTES:
** Hard WOD today!
** with the first Clean, started with the 20kg, did 3 minutes, then grabbed the 16 and just continued to finish the full 5 minutes.

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• 16kg
• H Snatch           10:30 w/1:00 off
• 1A LCCJ             10:00 w/:30 off

NOTES:
** REALLY good training today. could have gone longer with the H Snatch, but wanted to leave something in the tank for the LCCJ's....
** 10:30 H Snatch with the 16kg is a pr for me!!!

H Snatch, LCCJ

Buy in:

• TGU 20kg 3L/3R

WOD:

• H Snatch (14kg)    10:00 w/1:00 off
• 1A LCCJ (16kg)    10:00 

NOTES:
** I was enjoying the H Snatch, so I changed todays scheduled workout - made it an intuitive workout ;)
** planned on taking a :30 break between the H snatch and the LCCJ, but I had to reprogram my gymboss......
** the LCCJ for 10 min. was hard!
** felt my form today was really good! =)

Swing Day

Buy in:

• 3X3 Pullups
• TGU 20kg 2L/2R

WOD:
Drop Set Swings:

• 3 rounds 
• :30 rest between rounds
• * 24kg           15/15
• * 16kg           25/25
• * 14kg           35/35

1 minute rest
then:

• * 24kg           15/15
• * 16kg           30/30
• * 14kg           40/40

Cash out:

• Swings
• 20kg
• 3 rounds
• :30/:30 for 2 minutes w/:30 off

NOTES:
** Last round of drop set swings was unplanned to add the extra swings, but I was having fun and went for it.
** total drop set swings: 620
** cash out was good. increased by 1 round (which was my goal)
** much easier to do this workout at noon, then at 6:30am!! ;)

Push Press, Clean, Squat

Buy in:

• TGU Ladder
• 12 kg
• 1L/1R
• 2L/2R
• 3L/3R

WOD:

• 16kg
• Push Press       5:00 w/:30 off
• Clean                 5:00 w/:30 off
• Squat                 5:00 w/:30 off
• Push Press       5:00 w/:30 off
• Clean                 5:00 w/:30 off
• Squat                 3:30 w/:30 off

NOTES:
** this was the first time I used the 16kg for all the exercises. I usually drop to the 14kg on the last round of squats.
** I was shooting for 2 min. with the 16kg on the last round of squats, so I am very happy with the 3:30 minutes I completed..... - although a little bummed I couldn't finish the last 1:30 ;)
** great form and training today