Swing Snatch Combo "HV"

From Tracy's Blog 2.23.11

I used the 12kg

All 4 sets are 1 minute in duration

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 16 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

Using these 4, one minute snatch/swing combinations only the rest period changes

First rotation 1 min work, 1 min rest (consider this your warm-up!). 8 minutes
1 min rest
Second rotation 1 min work, 30 sec rest, 6 minutes
1 min rest
Third rotation, no rest between the 1st and 2nd set, 30 sec before continuing with sets 3, and 4. 5 minutes
1 min rest
Fourth rotation, no rest between 1st, 2nd and 3rd set, 30 sec before continuing with the last and 4th set, 4. 5 minutes
1 minute rest
Fifth rotation, no rest, all four sets done consecutive, 4 minutes

Total workout time 31.5 minutes
490 snatches
220 swings

NOTES:

** FUN! FUN! FUN! 

** nice easier workout that I needed today after the doubles yesterday! =)
** stayed on target with time and numbers all throughout the workout! 

Swing Snatch Combination "HV"

From Tracy's Blog 2.23.11

I used the 12kg

All 4 sets are 1 minute in duration

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 16 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

Using these 4, one minute snatch/swing combinations only the rest period changes

First rotation 1 min work, 1 min rest (consider this your warm-up!). 8 minutes
1 min rest
Second rotation 1 min work, 30 sec rest, 6 minutes
1 min rest
Third rotation, no rest between the 1st and 2nd set, 30 sec before continuing with sets 3, and 4. 5 minutes
1 min rest
Fourth rotation, no rest between 1st, 2nd and 3rd set, 30 sec before continuing with the last and 4th set, 4. 5 minutes
1 minute rest
Fifth rotation, no rest, all four sets done consecutive, 4 minutes

Total workout time 31.5 minutes
490 snatches
220 swings

NOTES:

** FUN! FUN! FUN!
** stayed on target with time and numbers all throughout the workout! 

** workout only took 26 minutes......I apparently didn't take the right amount of rests...I only rested 1 minute between the rounds, not taking the extra :30 allowed....I didn't realize till the end, when my gymboss only said 26 minutes!!
** wasn't sure what to do today, started with the first combo as a warmup, and kept going.....

** I think I am going to take this week as a light/laid back week.....nothing to heavy/strenuous....all those swings and heavy tgu's wore me out, and I think I need to take a step back this week.....

total April swings:  10,630