Swings, Jerk, Clean

2 chin ups

BCBE full version

16kg  all rests :15

10 2 hd sw, 10 tr,  1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min) 

10 2 hd sw + 10 tr (15 sec rest) 

1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld (15 sec rest) 

5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (15 sec rest) 

10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (1 min work/:15 rest) 

10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1 min work/:15 rest)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min) 

600 swings

Timed sets:

1A Jerk  16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)

Clean    16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)

NOTES:
** FUN!! :)

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  :)

Swings, Snatches

One hand swing practice workout   

normal weight bell  (16kg)

10 2 hd sw

9/1 x 2 (1 set R, 1 set L)

8/2 x 2 

7/3 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 one hand swings

210 swings 10 min

challenging weight bell:

1x through with the 18kg

2nd time through with the 20kg:

5 2 hd sw + 5 one hd sw  x 2 x 5 ( 10 sets total 5/5 R, 5/5 L)

100 swings, 5 min

total 200 swings, 10 min

Heaviset bell, last rotation :

24kg:

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

Having so much fun, I decided to do this with snatches, so I did the first rotation, same principle, but with a twist:

all swings were 1 handed except the first set of 10 2hd sw -

Since I was using the 12kg, I condensed my rests: gymboss set at :15 intervals, rested until the next beep - worked out to :15-:10 rests until 1sw/9sn, then less than 

:10 ... I rested :15 seconds between 10sn r and 10 sn l - 

total time was 10 min, 45 seconds

12kg:

10 2 hd sw

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

Snatch challenge total: 4210

RKC plank:   :15on/ :15off

NOTES:
** Wow, was this FUN!! A definite do again. I had no plans to snatch today, but I really enjoyed this!  

Swings, Jerk, Clean & Squat

2 chin ups

5/5 swing worksets

16kg 

all rests :15 seconds

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10x 1 , 30/15 work/rest

15/15x 1 , 45/15 work/rest

20/20x 1 ,  1 min work/15 rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10x 1 , 30/15 work/rest

15/15x 1 , 45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

 10/10x 1 , 30/15 work/rest

5/5 x 1

10 min., 260 swings

Jerk  16kg  2:00r/2:00l for 8:00 

Clean & Squat  12kg  :30/:30 for 4:00

Swings, dbl squat, dbl clean

2 pullups

12kg:  10sn in :30/:30rest x5  (50snatches)

16kg:

all rests 15 seconds

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)

10 tr x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)

5/5 x 2 sets (15/15 x 2 = 1 min)

total 80 swings, 4 min.

20 2 hd sw x 1 (30/15 = 45)

20 tr x 1 (30/15 = 45)

1/1 + 2/2 x 2 (30/15 = 45)

5/5 x 2 (30/15 = 45)

total 80 swings, 3 min

10 2 hd sw, 10 tr x 1 (30/15 = 45)

10 tr, 1/1 + 2/2 x 1 (30/15 = 45)

1/1 + 2/2, 5/5 x 1 (30/15 = 45)

5/5, 10 2 hd sw x 1 (30/15 = 45)

total 80 swings, 3 min

10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, :15 seconds rest x 4 =  min.)

total 160 swings, 5 min.

400 swings,  15 min.

dbl squat   2- 8kg   :30on/:30off x5

dbl clean   2-12kg   :30on/:30off x5

snatches today: 50 

Snatch challenge total: 1944

NOTES:
just having fun today :)

Swings, Double Jerk

3 chinups

5x2 ab wheel rollouts

“ten”  HERE

all rotations: 20kg 2hd sw/ 14kg one hand sw:

1st rotation

10 2 hd sw (15/15 = 30 sec)

10 R / 10 L one hand sw (30/30 = 1 min)

10 2 hd sw x 2 (15/15 x 2 = 1 min)

10 R / 10 L one hand sw x 2 (30/30 x 2 = 2 min)

10 2 hd sw x 3 (15/15 x 3 = 1.5 min)

10 R / 10 L one hand sw x 3 (30/30 x 3 = 3 min)

180 total swings 9 minutes per rotation

2nd rotation

10 2 hd sw (15/15)

10 R / 10 L one hand sw (30/30)

10 2 hd sw x 2 (15/15 x 2 = 1 min) 

10 R / 10 L / 10 R / 10 L one hand sw (40 reps, 1 min/1 min)

10 2 hd sw x 3 (15/15 x 3 = 1.5 min) 

10 R / 10 L, /10 R / 10 L, / 10 R / 10 L one hand sw (60 reps! 1.5 min/1.5 min)

180 total swings 9 minutes per rotation

3rd rotation

10 2 hd sw (15/15)

10 R / 10 L one hand sw (30/30)

20 2 hd sw x 1 (30/30 = 1 min)

10 R / 10 L / 10 R / 10 L one hand sw (40 reps, 1 min/1 min)

30 2 hd sw (45 sec/45 sec)

10 R / 10 L, /10 R / 10 L, / 10 R / 10 L one hand sw (60 reps! 1.5 min/1.5 min)

180 total swings 9 minutes per rotation

Double Jerk  2- 14kg    4:00 (6rpm) 

NOTES:
** Fun workout. hit times as rx’d

total swings today: 640

March swing challenge:   13,830

Swings, Clean

3 chinups

Tracy’s 9.23.11 3x3 swings

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 - 

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 

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

Clean   16kg    3:00r/3:00l for 6:00 (10rpm)

ab wheel rollouts  5x2

total swings:  600

March swing challenge:  11,800

4.5 minute swings

3 chinups

ab wheel rollouts

4 1/2 minute swing combination w/12kg

10 transfers, 10 2 hand swing repeat (40 reps)

15 transfers, 15 2 hand swings, repeat (60 reps)

20 transfers, 20 2 hand swings, repeat (80 reps)

180 swings

:30 rest x 6 rotations

total 30 minutes, 1080 swings

4 12kg swings (to even out my #s)

yoga: quick fix

total swings today:   1084

swing challenge:    9,000/10,000

Swings, Doubles

3 chin ups

200 swing reps w/progressive rest ladder  Here

14kg 

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 

200 swings 7.5 min 

workout: Tracy with an unexpected twist... Here....

40 sets of 5 reps w/24kg  

200 swings

** too early in the morning for me, I set my gymboss for 20 rounds - realized to late that was 40 sets! 

** I was going to do this workout in a drop set way, starting with the 24kg, going to the 20kg, etc.....

dbl jerk   2-14kg   3:00on/1:00off x2!! (6rpm)

KTE’s  5reps x2

Yoga: sun salutations

NOTES:

** today was a mish mosh kind of day, no idea what I wanted to do besides the double jerks...

total swings today: 400

swing challenge:   7916/10,000

Swings, H Snatch

2 chinups

ab wheel

warm up:

4 1/2 minute swing combination w/12kg

10 transfers, 10 2 hand swing repeat (40 reps)

15 transfers, 15 2 hand swings, repeat (60 reps)

20 transfers, 20 2 hand swings, repeat (80 reps)

180 swings

Tracy's "55" 

16kg

shortened rests: 2hd sw 7.5rest; sw/tr 22.5 rest

5 2 hd sw(15)

10 tr (15/15)

15 2 hd sw (22.5/7.5)

20 reps,of 1 sw/ 1 tr x 10 (30/15)

25 2 hd sw (37.5)

30 reps,of 2 sw/1 tr x 10 (45)

35 2 hd sw (52.5)

40 reps, of, 3 sw/1tr x 10 (1 min)

45 2 hd sw (1 min 7.5 sec/)

50 reps of 4 sw/1 tr x 10 (1.25 min)

55 2 hd sw (1 min 22.5 sec)

330 swings

total swings: 510

H Snatch   14kg  1:00/1:00 for 10:00 nonstop (just for fun!)

swing challenge:  7060/10,000

830 swings

25” Advanced New Years Day  HERE

5x5 reps (1.25 min)

20 tr + 5 2 hd sw x 1

5x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

5x5 reps

5/5 x 2 + 5 2 hd sw x 1

5x5 reps

10/10 + 5 2 hd sw x 1

9 min., 200 swings

4x5 reps (1 min.)

20 tr + 5 2 hd sw x 1

4x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

4x5 reps

5/5 x 2 + 5 2 hd sw x 1

4x5 reps

10/10 + 5 2 hd sw x 1

8 min, 180 swings

3x5 reps (.75 min)

20 tr + 5 2 hd sw x 1

3x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

3x5 reps

5/5 x 2 + 5 2 hd sw x 1

3x5 reps

10/10 + 5 2 hd sw x 1

7 min., 160 swings

2x5 reps (.5)

20 tr + 5 2 hd sw x 1

2x5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

2x5 reps

5/5 x 2 + 5 2 hd sw x 1

2x5 reps

10/10 + 5 2 hd sw x 1

6 min., 140 swings

5 reps (.25)

20 tr + 5 2 hd sw x 1

5 reps

1 sw 1 tr  10 + 5 2 hd sw x 1

5 reps

5/5 x 2 + 5 2 hd sw x 1

5 reps

10/10 + 5 2 hd sw x 1

5 min., 120 swings

27 min., 800 swings (300 20kg, 500 14kg)

bonus: (did first as a warm up)

5 reps

25 2 hd sw

30 reps, 1.25 min additional

RKC plank:   :10on/:10off x3

total swings:  830

swing challenge:  6,550/ 10,000

Swings

2 chin ups

100  12kg swings

From Tracy’s 9.10.11 blogpost  HERE

16kg:

all rests 15 seconds

10 2 hd swing x 2 sets (15/15 x 2 = 1 min)

10 tr x 2 sets (15/15 x 2 = 1 min)

1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)

5/5 x 2 sets (15/15 x 2 = 1 min)

total 80 swings, 4 min.

20 2 hd sw x 1 (30/15 = 45)

20 tr x 1 (30/15 = 45)

1/1 + 2/2 x 2 (30/15 = 45)

5/5 x 2 (30/15 = 45)

total 80 swings, 3 min

10 2 hd sw, 10 tr x 1 (30/15 = 45)

10 tr, 1/1 + 2/2 x 1 (30/15 = 45)

1/1 + 2/2, 5/5 x 1 (30/15 = 45)

5/5, 10 2 hd sw x 1 (30/15 = 45)

total 80 swings, 3 min

10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, :15 seconds rest x 4 =  min.)

total 160 swings, 5 min.

10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, :15 seconds rest x 4 =  min.)

total 160 swings, 5 min.

560 swings in 20 min

cash out:

from Tracy HERE

16kg

10sw/:15 x5

11,12,13,14,15

115 swings

yoga: quick fix

total swings today: 775

swing challenge:    2,005/10,000

Snatch Day

3 pullups x2

manila jumprope  2:00 nonstop

Snatch 

14kg     1:00r/1:00l for 20:00 nonstop

Swings

20kg

:30r/:30l for 2:00 x3

NOTES:

* last week when doing snatches I felt I could go longer with them, so I tried it this week. 

* no planks today, I think the snatches and swings took care of that ;)

Swings

16kg 10 sw/:15 rest x5

Swings:

3 Rounds - 

round 1- 2-hd swings:

24kg,      10 sw,     :15 rest

20kg,      20 sw,     :15 rest

16kg,      30 sw,     :15 rest

12kg,      40 sw,     :30 rest

100 swings

round 2 - by half:

24kg,      5r/5l      (10 sw)      :15 rest

20kg,      10r/10l  (20 sw)      :15 rest

16kg,      15r/15l  (30 sw)      :15 rest

12kg,      20r/20l  (40 sw)      :30 rest

100 total swings

round 3- by 5’s

24kg,      5/5                             (10 sw)    :15 rest

20kg,      5/5/5/5                     (20 sw)     :15 rest

16kg,      5/5/5/5/5/5              (30 sw)    :15 rest

12kg,      5/5/5/5/5/5/5/5      (40 sw)    :30 rest

100 total swings  

NOTES:

* just wanted a short workout today - this fit the bill

* kept 10 swings for every 15 seconds throughout the workout

* total swings including warmup: 350 -- not bad for a 15 min.- ish workout

* each round was 3.75 minutes (warm up was 2.5)

** Thanks Gayle!!! This was fun =)