Doubles

2x2 chinups

dbl swings 2-  8kg  10sw/:15rest x15 (150 swings)

dbl jerk    2- 14kg   4:00on/1:00off  (6rpm) <--a pr for me :)

dbl swings  2- 14kg   20 sets of 5reps (5 min work/2 min rest)

dbl swings  2- 14kg   10 sets of 5reps (1 min rest) x2

5x2 kte

yoga: quick fix

total swings today:  350

swing challenge:    10,000/10,000

Doubles

warm up:

manila jumprope 1:00on/:30 rest  x3

Doubles: 

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

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

** decreased rest w/snatch =)  

Planks:

straight arm  1:00 on/:30 off x2

Doubles

warm up:

manila jumprope :30 on/:15 off x5

Doubles: 

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

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

Planks:

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

feet on stability ball 3x :30 on/ :30 off

Doubles

16kg: 10 swings (:15)/:15 rest x5

From Tracy's Blog 6.10.10
 DOUBLES:

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest.....(2 1/2 minutes)

so I start with dbl swings, add cleans, and then add jerks....

repeat

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest.....add on just jerks (first clean is the only clean)

5 dbl jerk, 15 sec work/rest......(3 minutes)

repeat

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest

5 dbl jerk, 15 sec work/rest.....add on just dbl cleans

7 dbl cl, 15 sec work/rest (3 1/2 minutes)

** did this 2X through - about 29ish minutes

** hit all times as Rx'd

** used 2 12kg bells

** great workout, lots of fun! a definite do again!

Doubles, Snatch

100 swings 12kg


Doubles
from Tracy's 1.28.11 Blog post

2 12kg's
1 sw/1 cl x 8, 30 sec work/rest
cl/pr x 6, 30 sec work/rest
x 5 = 10 min.

1 sw/1 cl x 8, 30 sec work/rest

cl/ push pr x 6, 30 sec work/rest

x 5 = 10 min.

1 sw/1 cl x 8, 30 sec work/rest

cl/jerk x 6, 30 sec work/rest

x 5 = 10 min

Snatches:

12kg

30R/30L

NOTES:

** Really love this workout! Hit all times as Rx'd today!

** wanted to see if I could hit 30/30 with the snatches, just for fun =)

Swings and doubles

Swings from Tday 2010
12kg swings

10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)


16kg swings:
1st rotation

10 tr x 1, 15 sec work/rest (10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

1 minute rest
total 16.25 minutes, 410 swings




Doubles
(my own version of a Tracy doubles workout)

dbl snatch x 10, 30 sec work/rest  - 2 20# kb

cl/jerk x 6, 30 sec work/rest -  2 12kg

x 5 = 10 min.

** planned to do another 10 min. set, but ran out of time! =(

Doubles

100 swings 14kg



From Tracys blog 1.28.11

2 12kg's
1 sw/1 cl x 8, 30 sec work/rest

cl/pr x 6, 30 sec work/rest

x 5 = 10 min.

1 sw/1 cl x 8, 30 sec work/rest

cl/ push pr x 6, 30 sec work/rest

x 5 = 10 min.

1 sw/1 cl x 8, 30 sec work/rest

cl/jerk x 6, 30 sec work/rest

x 5 = 10 min.

that was a 30 minute workout...

NOTES:

** Great workout! Ran out of time, wanted to do double snatches with the 20#kbs....=(

** used 2 12kgs, stayed within the time Rx'd except took an extra :30 in the second set between the sw/cl and starting the cl/pp and an extra :30 in the 3rd set between the sw/cl and the cl/jerk.