Swing/Snatch ladder

Swing and Snatch Ladders 

From Tracys blog  HERE

swings w/14kg

snatches w/12kg

The work sets were done "off of the clock". The only part "on the clock" were the rest periods. The Work Set Ladders were of undetermined time, but the rest periods were set at only 30 seconds. Starting point.....alternating 1 swing ladder with 1 snatch ladder, progressively working up the ladder from 1-5, to 1-10.

1st Swing Ladder

1 sw, 1 tr, 1 sw, 1 tr

2 sw, 1 tr, 2 sw, 1 tr

3 sw, 1 tr, 3 sw, 1 tr

4 sw, 1 tr, 4 sw, 1 tr

5 sw, 1 tr, 5 sw, 1 tr

40 reps....1 minute

1st Snatch Ladder 

1 sn, 1 tr, 1 sn, 1 tr,

2 sn, 1 tr, 2 sn, 1 tr,

3 sn, 1 tr, 3 sn, 1 tr,

4 sn, 1 tr, 4 sn, 1 tr,

5 sn, 1 tr, 5 sn, 1 tr,

2nd Swing Ladder

1 sw, 1 tr, 1 sw, 1 tr

2 sw, 1 tr, 2 sw, 1 tr

3 sw, 1 tr, 3 sw, 1 tr

4 sw, 1 tr, 4 sw, 1 tr

5 sw, 1 tr, 5 sw, 1 tr,

add

6 sw, 1 tr, 6 sw, 1 tr

2nd Snatch Ladder

1 sn, 1 tr, 1 sn, 1 tr,

2 sn, 1 tr, 2 sn, 1 tr,

3 sn, 1 tr, 3 sn, 1 tr,

4 sn, 1 tr, 4 sn, 1 tr,

5 sn, 1 tr, 5 sn, 1 tr,

add

6 sn, 1 tr, 6 sn 1 tr

Laddering up one rep at a time until reaching,

Swing Ladders 

1 sw, 1 tr, 1 sw, 1 tr,

2 sw, 1 tr, 2 sw, 1 tr,

3 sw, 1 tr, 3 sw, 1 tr,

4 sw, 1 tr, 4 sw, 1 tr,

5 sw, 1 tr, 5 sw, 1 tr,

6 sw, 1 tr, 6 sw, 1 tr,

3rd set, add

7 sw, 1 tr, 7 sw, 1 tr,

4th set, add

8 sw, 1 tr, 8 sw 1 tr,

5th set, add

9 sw, 1 tr, 9 sw, 1 tr,

6th set, add

10 sw, 1 tr, 10 sw, 1 tr

Snatch Ladders

1 sn, 1 tr, 1 sn, 1 tr,

2 sn, 1 tr, 2 sn, 1 tr,

3 sn, 1 tr, 3 sn, 1 tr,

4 sn, 1 tr, 4 sn, 1 tr,

5 sn, 1 tr, 5 sn, 1 tr,

6 sn, 1 tr, 6 sn, 1 tr,

3rd set, add

7 sn, tr, 7 sn, 1 tr

4th set, add

8 sn, 1 tr, 8 sn, 1 tr

5th set, add

9 sn, 1 tr, 9 sn, 1 tr,

6th set, add

10 sn, 1 tr, 10 sn, 1 tr

Swings 490 

Snatches 430

Transfers 81 (inbetween snatches. count them as swings and the swing total increases to 571)

cash out:

12kg   24 swings

yoga: standing stretches 

total swings today: 595

swing challenge:     2,600/10,000

NOTES:
** snatches a lot harder than I thought, last round took about 7min.

Swing Snatch Ladder

From Tracy's blog 6.16.10
Swing and Snatch Ladders 
I used the 14kg for Swings and 12kg for snatches

The work sets were done "off of the clock". The only part "on the clock" were the rest periods. The Work Set Ladders were of undertermined time, but the rest periods were set at only 30 seconds. Starting point.....alternating 1 swing ladder with 1 snatch ladder, progressively working up the ladder from 1-5, to 1-10.

1st Swing Ladder

1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr

Lucky me, this set is 40 reps....1 minute

1st Snatch Ladder 

1 sn, 1 tr, 1 sn, 1 tr,
2 sn, 1 tr, 2 sn, 1 tr,
3 sn, 1 tr, 3 sn, 1 tr,
4 sn, 1 tr, 4 sn, 1 tr,
5 sn, 1 tr, 5 sn, 1 tr,

I didn't time this first snatch set, but snatches take longer than swings, so it had to take more than 1 minute.

Repeat each ladder adding one additional progressive rep per set. For instance, 2nd rotation,

2nd Swing Ladder

1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr,
add
6 sw, 1 tr, 6 sw, 1 tr

2nd Snatch Ladder

1 sn, 1 tr, 1 sn, 1 tr,
2 sn, 1 tr, 2 sn, 1 tr,
3 sn, 1 tr, 3 sn, 1 tr,
4 sn, 1 tr, 4 sn, 1 tr,
5 sn, 1 tr, 5 sn, 1 tr,
add
6 sn, 1 tr, 6 sn 1 tr

Laddering up one rep at a time until reaching,

Swing Ladders 

1 sw, 1 tr, 1 sw, 1 tr,
2 sw, 1 tr, 2 sw, 1 tr,
3 sw, 1 tr, 3 sw, 1 tr,
4 sw, 1 tr, 4 sw, 1 tr,
5 sw, 1 tr, 5 sw, 1 tr,
6 sw, 1 tr, 6 sw, 1 tr,
3rd set, add
7 sw, 1 tr, 7 sw, 1 tr,
4th set, add
8 sw, 1 tr, 8 sw 1 tr,
5th set, add
9 sw, 1 tr, 9 sw, 1 tr,
6th set, add
10 sw, 1 tr, 10 sw, 1 tr

Snatch Ladders

1 sn, 1 tr, 1 sn, 1 tr,
2 sn, 1 tr, 2 sn, 1 tr,
3 sn, 1 tr, 3 sn, 1 tr,
4 sn, 1 tr, 4 sn, 1 tr,
5 sn, 1 tr, 5 sn, 1 tr,
6 sn, 1 tr, 6 sn, 1 tr,
3rd set, add
7 sn, tr, 7 sn, 1 tr
4th set, add
8 sn, 1 tr, 8 sn, 1 tr
5th set, add
9 sn, 1 tr, 9 sn, 1 tr,
6th set, add
10 sn, 1 tr, 10 sn, 1 tr

Good Lord! I wasn't able to time this exactly, but it should take about 35-37 minutes total depending on how fast you snatch....yikes!



Totals within about 35 minutes (only 6 minutes of resting)

Swings 490 
Snatches 430
Transfers 81 (inbetween snatches. count them as swings and the swing total increases to 571)





NOTES:
** this was a fun and "easy" workout. It didn't start to get challenging till the 1-8 snatch sequence. The swings were just FUN all throughout.
** not sure about Tracy's count though, why are swings at 490, but snatches at 430 when I did the same ladders?
** this workout took about 37-40 minutes......