Swings, Clean, Squats

2 chinups

One Hand Swing Practice Workout

20kg  

Rotation #1

10 2 hand sw x 4 sets (15/15 x 4 = 2.0 min)

5/5 one hd sw x 4 sets (15/15 x 4 = 2.0 min)

5/5 + 10 2 hd sw x 1 set (30/30 x 1 = 1.0 min)

100 swing reps, 5.0 min

Rotation #2

2/1 swing ladder x 4 sets (15/15 x 4 = 2.0 min)

5/5 + 2/1 sw ld x 1 set (30/30 x 1 = 1.0 min)

60 swing reps, 3.0 min

Last rotation

10 transfer sw x 4 sets (15/15 x 4 = 2.0 min)

5/5 + 2/1 sw ld x 1 set (30/30 x 1 = 1.0)

2/1 sw ld + 10 tr x 1 set (30/30 x 1 = 1.0 min)

80 swing reps, 4.0 min

Bonus

5/5 + 2/1 sw ld + 10 tr (45 sec/45 sec x 1 = 1.5 min)

5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw x 1 set (1 min/done!)

70 swing reps 2.5 min

total workout w/bonus sets

310 swing reps, 14.5 minutes

Clean   16kg    3:00r/3:00l  for 6:00

squat   12kg    1:00r/1:00l for 2:00 w/1:00off x2

kte's    2 sets of 5

NOTES:
** swing workout was fun! I never did hand to hand swings with the 20kg - happily surprised I could! :)

** not a fan of squats, was going to stop at one round, but added another because I know I should do them....

Swing, Clean, Squat

2 chin ups

One hand swing practice workout #2  20kg (5 min)

clean    20kg   1:00r/1:00l for 4:00 w/:30off

squat   12kg   1:00r/1:00l for 4:00 w/:30 off

One hand swing practice workout #2   20kg  (5 min)

KTE’s  3 sets of 5

NOTES:
** had NO idea what I wanted to do today, by the time I figured it out, ran out of time to complete  the workout! :p

Dbl Jerk, Clean, Squat

16kg  TGU  3r/3l

  

dbl jerk   2-12kg   2:30on/ :30off x4

clean       18kg     :30/:30 for 6:00 w/ 1:00 off

squat       12kg     3:00/3:00 for 6:00 w/1:00 off

Sage Rountree yoga: standing hip openers

Dbl Jerk, Clean, Squat

TGU  14kg  2l then 2r

manila jumprope  2:00 nonstop

Dbl Jerk     2- 12kg     2:00 on/:30 off x 7

Clean   16kg    3:00/3:00 for 6:00 w/1:00off x1

Squat   12kg    3:00/3:00 for 6:00 w/1:00off x1

             

Straight arm planks:    

2:00on/:30off x2 =)

1:00on/done!

600 swings, Squats

2x2 pullups

Tracy’s 9.23.11 3x3 swings HERE

16kg

all rests 15 seconds

1st rotation = 40 swings

10 2 hd sw x 4 (15/15 x 4 = 2 min)

2nd rotation = 80 swings

20 2 hd sw x 1

20 tr x 3 

(30/15 x 4 = 3 min, advanced)

3rd rotation = 120 swings

30 2 hd sw x 1 

30 tr x 1 

1/2 sw ld x 3 x 2

(45/15 x 4 = 4 min, advanced)

4th rotation = 160 swings

40 2 hd sw x 1 

40 tr x 1 

1/2 sw ld x 4 x 1 (40 reps)

5/5 x 4 x 1 (40 reps) 

(1.0/15 x 4 = 5 min, advanced)

total workout up to this point 

(14 min = 400 sw, advanced)

5th rotation - 15 seconds rest between combos

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

 3.5 min = 100 sw 

6th rotation - 15 seconds rest between combos

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

 3.5 min = 100 sw 

21 min = 600 sw, advanced

Squat   14kg   2:00/2:00; 1:00/1:00 for 6:00

700 swings, squats

From Tracy’s blogpost 11.9.11 HERE

warm up is always "equal work to rest"

10 2 hd sw (15/15)

20 tr (30/30)

30 2 hd sw (45/45)

10 R/10 L 1 hd sw x 2 (1.0/1.0)

100 swings 5 min.

12kg, 1st rotation

10 R/10 L 1 hd sw x 2, 15 sec rest

10 R/10 L 1 hd swx 2 30 sec rest

10 R/10 L 1 hd sw x 2, 45 sec rest

10 R/10 L 1 hd sw x 2 1 min rest

10 R/10 L 1 hd swx 2

1 min rest.

14kg, 2nd rotation

40 tr, 15 sec rest

40 tr, 30 sec rest

40 tr, 45 sec rest

40 tr, 1 min rest

40 tr

1 min rest

16kg, 3rd rotation 

40 2 hd sw 15 sec rest

40 2 hd sw, 30 sec rest

40 2 hd sw, 45 sec rest

40 2 hd sw, 1 min rest

40 2 hd sw

done! 700 swings, 27.5 min.

Squat  14kg   2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off

NOTES:
** Tracys workout hit times as Rx’d 

** Added squats since I didn’t do them yesterday

Dbl Jerk, Clean, Squat

TGU 14kg 2l then 2r

Dbl Jerk     2- 12kg     1:30 on/:30 off x 7 

Clean   16kg    :30/:30 for 6:00

Squat   14kg   2:00/2:00; 1:00/1:00 for 6:00

                     

Planks: 

Straight arm    1:30on/:15off x2

Dbl Jerk, Clean, Squat

3x2 pullups

manila jumprope   :30 work/:15 rest x5

Dbl Jerk     2- 12kg     1:00 on/:30 off x10  (10-11rpm) 

                     

Clean   14kg   3:00r/3:00l for 6:00 w/1:00 off

Squat   14kg   1:30r/1:30l for 6:00 w/1:00 off

NOTES:
** awesome practice today!!! 

** increased my times with the cleans and with the squats

** form was spot on for the squats

Dbl Jerk, Clean, Squat

manila jumprope   :30/:15 x3

Dbl Jerk     2- 12kg     1:00 on/1:00 off x10 

Clean   14kg   2:00r/2:00l; 1:00r/1:00l for 6:00 w/1:00 off

Squat   14kg   1:00r/1:00l for 6:00 w/1:00 off

Planks: 

Straight arm    1:30on/:30off x2

Dbl Jerk, Clean, Squat

manila jumprope   :30/:15 x3

Double Jerk

2 10kg     2:00 on/ 1:00 off x3   

2 10kg     2:00 on/:30 off x5

Clean

1 round

14kg

1:30/1:30 for 6:00 w/1:00 off

Squat

1 round

14kg

1:00/1:00 for 6:00 w/1:00 off

Planks:

Straight arm    1:00on/:30off x3

Swings, Clean, Squat

Swings:

16kg

:30r/:30l for 4:00 w/:30 off x3

Clean 

14kg

1:00r/1:00l for 6:00 w/:30 off 

Squat

14kg

1:00r/1:00l for 6:00 w/:30 off

Snatch, Squats, Swings

1,2, 3 pullup ladder - total: 6

1:30 w/:30 rest x2 manila jumprope

Snatch 

14kg     1:30r/1:30l for 21:00 nonstop

Squats

14kg    1:00/1:00 for 6:00 w/ 1:00 off

Swings

20kg    :30r/:30l for 2:00 x2

Push Press, Squat

Buy in:

• 12kg  1 min work/ 1 min. rest 

• 2 rounds:
• 1 swing/ 1 snatch/ 1 transfer
• 1:00 rest

• 2 rounds:
• 1 snatch/ 1 transfer  
• 1:00 rest

WOD:

• Push Press (16kg)      10:00 w/1:00 off
• Squats (16kg)          5:00
• Squats (14kg)          5:00 w/ 1:00 off

NOTES:
** buy in from Tracy's blog (part of a larger workout)
** with the PP, I switched every 1:30 using one arm continuously for 15 reps per 1:30!!
** did the squats with the 16kg for 5:00, then switched to the 14kg immediately, so no time was lost.
* I DO NOT like Squats!!

Push Press, Clean, Squat, Swings

Buy in:

• 200 Swings a la Tracy 14kg

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
• Swing                  5:00 w/:30 off

NOTES:
** worked out 2 hours later today (2 hour delayed school openings) and didn't eat before hand - did not have enough in the tank to do squats again, so I just did swings.
** form was spot on for all exercises
** clean - 16rpm - may be time to move up in weight for this 
** push press - 7-9 rpm

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.

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

Push Press, Clean, Squat

Buy in:

• TGU 3L/3R (12kg)

WOD:

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

** wasn't sure if I was going to have the umph to workout today after yesterdays workout, but then couldn't figure out how to get the rest of my workouts in this week!
** dropped weights to work on form - the 14kg for squats really was too light =)
** forgot to do my pullups in the buy in today!! will do some later....

Push Press, Clean, Squat

Buy in:

• 12kg TGU 3l/3r

WOD:

• Drop sets Push Press
• * 20kg          5/5
• * 16kg          5/5
• * 14kg          10/10
• Clean (16kg)       5:00 w/:30 off
• Squat (16kg)        5:00 w/:30 off
• Drop sets Push Press
• * 20kg          3/3
• * 16kg          6/6
• * 14kg          10/10
• Clean (20kg)         3:00 w/:30 off
• Squat (14kg)         5:00 w/:30 off

NOTES: 

** Push press went up NICE and easy with the right arm (probably could have done 6-7) - left arm wonky on the last rep both sets.... 
** the first round of squats with 16kg, really did me in for some reason.... it affected my push press with the 20kg in the second round - I do my left side first.
** the first round of cleans with the 16kg I was doing 15 or more RPM, so I went to the 20kg for the second round......8-ish RPMs.....
** thought about going with the 20kg for the clean last week....should have probably used it in the first round...

Push Press, Clean, Squat

Buy in:

• TGU (12kg) 3l/3r
• 3X3 pullups

WOD:

• Push Press (16kg)     5:00 w/:30 off
• Clean (16kg)                5:00 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

Push Press, Clean, Squat

Buy in:

• 12kg TGU 3r/3l
• 16kg swings (90)

** total swings for end of week 2: 1500

WOD:

• Push Press - Drop Set:
• * 20kg    5/5
• * 16kg    5/5
• * 14kg    10/10
• ......rest :30
• Clean (16kg)       5:00 w/:30 off
• Squat (16kg)       5:00 w/:30 off
• Push Press - Drop Set:
• * 20kg    5/5
• * 16kg    5/5
• * 14kg    10/10
• ......rest :30
• Clean + Squat (16kg)     5:00 w/:30 off
• Clean + Squat (16kg)     3:00 w/:30 off

NOTES:
** the push press with the 20kg was hard on the left side today - last rep of last set was TOUGH!
** changed the clean and squat sequence - the clean with the 16kg was so easy (10-12 RPMs, when I went slow and steady, pacing myself) I wasn't sure whether to go to the 20kg, which I didn't think I could do for 5 full minutes and then squat, or combine the clean and squat.  I like the combo of the clean and squat, so I went with that. I was going to see how long I could go, but when the gymboss beeped at 5:00, I was good for a break. When I picked up the bell again, I was shooting for 2 more min., so I am happy with the 3 min. for the final set! =)