Doubles

3 pullups

manila jumprope   :30 w/ :30off x3

Doubles: 

2 8kg Snatch        2:00 on/ :30 off x6

2 10kg Jerk         1:00 on/ 1:00 off x10  

* decreased rest in snatch

* increased weight for jerks 

* jerk @ 12rpm - FUN!

Planks:

straight arm 3x 1:00 on/:30 off

Doubles

3 pullups

manila jumprope 1:00 w/ :30off x3

Doubles: 

2 8kg Snatch      2:00 on/ 1:00 off x10

2 20# LCCJ         2:00 on/ :30 off x10 

* increased sets for the snatch from last week  

5 sun salutations

Doubles

3 pullups

manila jumprope 2:00

Doubles: 

2 8kg Snatch      2:00 on/ 1:00 off x6

2 20# LCCJ         2:00 on/ :30 off x10   

NOTES:

* snatch increased work time

* lccj decreased rest time

Doubles

3 pullups

manila jumprope 1:00 on/:30 rest x3

Doubles: 

2 8kg Snatch      1:30 on/ :30 off x10

2 20# LCCJ         2:00 on/ 1:00 off x10  

Planks:

straight arm    1:00 on/:30 off x3

Doubles

warm up:

3 pullups

manila jumprope :30/:30 x3

Doubles: 

2 8kg Snatch      1:30 on/ :30 off x10

2 20# LCCJ         1:30 on/ :30 off x3

2 20# LCCJ         2:00 on/ 1:00 off x7!!    

Planks:

straight arm 2x 1:00 on/:30 off

Doubles

warm up:

12kg  1sw/1sn/1tr = 1 min. work/ :30 rest x2

Training:

Doubles: 

2 8kg Snatch           1:00 on/ :30 off x10

2 20# LCCJ             1:30 on/ 1:00 off x10   

Planks:

straight arm                   2x :30 on/:30 off

feet on stability ball         2x :30 on/ :30 off

Doubles

warm up:

100 swings 12kg
12kg  1sw/1sn/1tr = 1 min. work/ :30 rest

Doubles: 

2 8kg Snatch      1:00 on/ :30 off x10

2 20# LCCJ         1:30 on/ 1:00 off x10

** increase with both from last week:

shorter rest time with snatch

longer work time with lccj

** 1 min. rest with the lccj was not needed for the first 4 rounds, after that I was very happy to have it! =)

Doubles

warm up:
12kg  1sw/1sn/1tr = 1 min. work/ :30 rest x2

Doubles: 

2 8kg Snatch      1:00 on/ 1:00 off x10

2 20# LCCJ         1:00 on/ :30 off x10

Doubles

100 swings 14kg


Doubles:
2 20# kb for the snatches
2 12kg for the lccj


dbl snatch    :30 work/ :30 rest x 5
1 min. rest
dbl lccj   2 min. work/ 2 min. rest x 2


rest 3 min.


dbl snatch   :30 work/ :30 rest   x5
1 min. rest
dbl lccj       3 min work/ 2 min rest x2


NOTES:
** all snatches were paced at 10 reps per :30
** lccj:
the 2 min round : 8rpm
the 3 min round: 8/8/7, 6/6/7
** the second 3 min. round goal was to complete it with 6rpm or better- going for time, not reps.....


** fun workout! this maybe my friday workout for a while! =)

Drop set swings & Double snatch

Buy in
100 swings. 12 kg


Drop set swings:
4 rounds
:30 rest between rounds
24kg. 15/15
16kg. 25/25
12kg. 35/35
Total swings: 600


Double snatch 
2 20lb. kettlebells
10 minutes - pyramid style:
At the top of the minute:
5-6-7-8-9....rest 1 minute...10-9-8-7-6-5
Total 80 double snatches


*all snatches done within :30
*all rests worked out to :30 or more




Running total swings in April: 11,330

Double Snatches

okay, I've been thinking about the double snatches I tried this morning....
wanted to try them again...so.....

• 2 8kg 
• 10 minutes
• at the top of the minute 5 double snatches

** this worked out to :15 work/ :45 rest
** these were Awesome!!! since I wasn't worn out from any previous swings, the snatches looked and felt great!! This is my new favorite exercise!!
** when I was done the 10 min of double snatches with the 8kg, I tried the 12kg's. No problem! =)... I actually only did 2, but today I just wanted to know if I could do the 12's....and I could =)