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  :)

swing, snatch, jerk

2 chin ups

14kg - pacing 4sn in :15 seconds:

8r/8l x5 = 80 snatches (1 min work/1 min rest)

14kg

one arm swing/snatch practice

10/10 (1 set R, 1 set L)

9 1hd sw/1 sn x2 (1 set R, 1 set L)

8 1 hd sw/2 sn x 2 

7 1hd sw/3 sn x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 

total snatches: 110

1A Jerk    14kg  10 min nonstop  12rpm throughout

broken down as: 2:00r/2:00l/2:00r/2:00l/1:00r/1:00l

total snatches today: 190

Snatch Challenge total:  4980

330 snatches

3 chinups

PLus 50%  

3 rest 3

3/3

6 rest 6

6/6

12/12

7.5 min,  60 snatches

4 rest 4 (1 min)

4/4 (1 min)

8 rest 8 (2 min)

8/8 no rest (1.5 min)

12/12 (2 min)

7.5 min, 72 snatches

5 rest 5 (15/15 x 2)

5/5   (30/15)

10 rest 10  (30/15 x2)

10/10  (1.25)

15/15 (45/15 x 2)

90 snatches

6 rest 6 

6/6 

12 rest 12 

12/12 no rest 

18/18 

108 snatches

total snatches today:  330

Snatch Challenge total:  4,100

NOTES:
** used 16kg for 1st 2 rounds - did H snatch to save my hands

** sadly, I am to slow with the H snatch to do more than 4 in :15 so had to switch weights ;)

** used 12kg for last 2 rounds - so only took :15 rests

Snatch, Jerk, Clean

Grind: Snatch/TGU 16kg  2r/2l        2x2 chinups

Snatch     14kg    5:00/5:00 for 10:00 

1AJerk     20kg     :30/:30 for 3:00 w/1:00 off x 2

Clean        20kg    1:00/1:00 for 4:00 w/ 1:00off 

Clean        24kg    :30/:30 for 1:00  ** just to see if I could ;)

yoga - quick fix

Snatch, Clean

3 chin ups     1 pullup   

1sw/1sn/1tr x3 w/ 12kg & 14kg

Snatch   14kg      5:00/5:00  for 10:00

** again left hand grip went - only 5 reps last minute

Clean      14kg      5:00/5:00  for 10:00

RKC plank             :10on/:15 off x3

yoga

Snatch, LCCJ

manila jumprope 1:00on/:30 off x3

snatch     12kg   4:00/4:00 for 8:00 w/1:00off x2

** 2 min rest then into:

1Alccj       12kg   5:00/5:00 for 10:00 w/1:00 off 

straight arm planks 1:30on/:30off x2

NOTES:

** the lccj was too easy with the 12kg, so i went longer- fun! =)

Snatch, LCCJ

12kg  1sw/1sn/1tr  x2

Snatch       12kg    4:00/4:00 for 8:00 w/ 1:00 off x1

1ALCCJ      14kg    4:00/4:00 for 8:00 w/1:00 off x2

Swing        24kg      :30/:30 for 1:00 w/1:00 off x2

Plank   straight arm 2:00 on/:30 off x2

Snatch Day

2 pullups

12kg 1sw/1sn/1tr; 1sn/1tr

Snatch   12kg    4:00/4:00 for 8:00 w/1:00 off x3

Swing     24kg    :30/:30 for 1:00

NOTES:
WOW! Simple - NOT easy! This was a REALLY hard workout! =)

Snatch Day

3,2,1 pullups

12kg  1sw/1sn/1tr

Snatch

14kg

1:30/1:30 for 30:00  nonstop

Snatch, LCCJ

3 pullups

12kg 1sw/1sn/1tr x2

Snatch 

14kg

2 rounds

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

1ALCCJ  

14kg

2 rounds

3:00/3:00 for 6:00 w/:30 off

Swing   20kg   :30/:30 for 2 min w/1:00 off x2

** decreased rests for snatch & LCCJ

Snatch Day

3,2,1 pullups

12kg  1sw/1sn/1tr

Snatch

14kg

1:30/1:30 for 30:00  NONSTOP!!!

Snatch, LCCJ

3 pullups

manila jumprope :30 w/:30off x3

Snatch 

14kg

2 rounds

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

1ALCCJ  

14kg

2 rounds

3:00/3:00 for 6:00 w/1:00 off

Swing   20kg   :30/:30 for 2 min w/1:00 off x2

Snatch, Squat

1,2, 3 pullup ladder

12kg 1sw/1sn/1tr for 1 min. 

Snatch 

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

Clean & Squat

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

Snatch, LCCJ

100 14kg swings

Snatch 

12kg

1 round

3:00/3:00 for 6:00 w/ 1:00 off

Snatch 

14kg

1 round

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

1ALCCJ

14kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

Swing  20kg         :30/:30 for 2 min w/ :30 off x2

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

Snatch, LCCJ

Snatch 

12kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

* maintained 18rpm throughout - 

* last week 16rpm

1ALCCJ

14kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

Swing  20kg         :30/:30 for 2 min w/ :30 off x2

NOTES:
* a great workout today!  The snatches were FUN and I felt my form was spot on for all exercises

Snatch, LCCJ

3 pullups

5 sun salutations

Snatch 

12kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

*maintained 15rpm throughout 1st round

* maintained 16rpm throughout 2nd round

1ALCCJ

14kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

Swing  20kg         :30/:30 for 2 min w/ 1:00 off x2

Snatch, LCCJ

manila jumprope 2:00 on

Snatch 

12kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

*maintained 12rpm throughout

1ALCCJ

14kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

Swing  20kg         :30/:30 for 2 min w/ 1:00 off x2

Snatch Day

3 consecutive pullups

manila jumprope 3X 1:00 on/:30 off

Snatch 

16kg     :30r/:30l for 6:00 w/1:00 off

14kg     1:00r/1:00l for 6:00 w/1:00 off x3

Swings

20kg

:30r/:30l for 3:00

NOTES:

* as per Britt, I am keeping the weight low on tuesdays (day after doubles) so I wanted to work heavier weight today

Snatch, LCCJ

warm up:

From Tracy...

20#

4 sn tr, 15 /15

8 sn tr, 30/30

12 sn tr, 45/45

16 sn tr, 1 min/ 1 min

Snatch 

12kg

2 rounds

3:00/3:00 for 6:00 w/ 1:00 off

* maintained 12rpm throughout

1AJerk

14kg

1 round

3:00/3:00 for 6:00 w/ 1:00 off

1ALCCJ

14kg

1 round

3:00/3:00 for 6:00 w/ 1:00 off