Doubles

2 chinups

double 8kg  swings   10sw/:15 rest x10  (100 swings)

double jerk     2 -14kg    2:00on/1:00off x 3

double squat   2 -8kg       :30on/:30off x 5

double swing/clean   2-12kg   :30on/:30off x5

** 1sw/1cl = 1 rep -> I did 8reps per :30

- total 40 swings

RKC plank   :10on/:10off x3

yoga: Sage Rountree Standing Hip Openers

total swings today: 140

swing challenge:  3,800/10,000

Doubles - Timed Sets

Back to Timed sets training!! =)

12 kg

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

Doubles **: 

2 8kg Snatch     1:00 on/ 1:00 off x 5

2 20# LCCJ        1:00 on/ 1:00 off x1 - realized I didn't need 1:00 rest....

2 20# LCCJ        1:00 on/ :30 off x 9

2 8kg Snatch      1:00 on/1:00 off x 3

....then I ran out of time!

NOTES:

** started with light weights since this is the first day of working doubles for time. - in fact, I will be dropping my weights over all the next couple of weeks, taking it slow and steady, getting back into the timed sets progressions....

** hands were okay with the snatch, as I move up in weight/time I may change to the H snatch.

** started my training late today, knew I wouldn't get 10 sets of each in today....

** missed the timed sets training, glad to be back at it! =)