Hardstyle HV "100" Snatch workout a la Tracy

Buy in:

• TGU 
• 20kg
• 4L/4R

WOD:
HV "100" snatch workout --> Tracy Rif's Bolg

12kg

each set is one minute work/ :30 rest

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 32 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

6 minutes total. 72 snatches, 38 swings

each set now increases to two minutes, same combination, but with only :30 rest

1 swing, 1 snatch, 1 transfer (24 snatch/48 swings)

1 snatch, 1 transfer (32 snatch/ 32 swings)

10/10 x 2 snatch R/L= 40 snatch reps

25 x 2 snatch R/L = 50 snatch reps

10 minutes total 144 snatches, 76 swings

each set now increases to three minutes, same combination, again with only 1 minute rest,

1 swing, 1 snatch, 1 transfer (36 snatch/72 swings)
1 snatch, 1 transfer (48 snatch/ 48 swings)
10/10 x 2 snatch R/L= 60 snatch reps
25 x 2 snatch R/L = 75 snatch reps

16 minutes total 219 snatches, 120 swings

Total time  32 minutes

snatches 435

swings 234

 NOTES:

....as you can see from the link...., the actual workout had another rotation, but I was fried after the 3 min. on/ 1:00 off rotation!!

** also, changed the rest periods for the first 2 rotations, as noted in pink
** FUN FUN FUN, but also HARD, HARD, HARD!! ;)
** for the last snatch reps (75 split 13/12 each minute) I completed the 75 reps with 4 seconds to spare!!

Squat, Swing/Jerk

Buy in:

• Jumprope :30 work/:30 rest X3
• squats 12kg 4L/4R

WOD:

• Squats
• 10 minutes:
• 7 minutes 16kg
• 3 minutes  14kg

• Swing/Jerk 
• 16kg
• 20 minutes NONSTOP
• 2 rounds:
• :30/:30  5:00 Swings, :30/:30  5:00 Jerks

NOTES:

** Squats: went the 7 minutes with the 16kg, wanted to go 10 min. total, so I dropped to the 14kg - I did not stop when I switched from the 16 to 14 kg- couldn't do 10 min. with the 16kg....yet ;)
** alternated racked and goblet squats
** jerk: 8rpm round 1, 7rpm round 2

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3l/3r

* 5 minutes



WOD:

• 16kg
• H Snatch     11:00 w/:30 off
• 1A LCCJ      10:00 w/:30 off

NOTES:
** 7 RPM - H snatch

Swings

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• Drop Set Swings
• 4 rounds
• :30 rest between rounds
• * 24kg       15/15
• * 16kg       25/25
• * 12kg       35/35

600 swings

Cash out:

• Tracy's Roundabout swings
• 24kg
• pyramid to 4 and then back down:
• started at the top of the minute
• 1 2h sw/ 1sw L/1 2h sw/ 1sw R X3
• 1 2h sw/ 2sw L/ 1 2h sw/ 2 sw R X3
• 1 2h sw/ 3sw L/ 1 2h sw/ 3 sw R X2
• 1 2h sw/ 4sw L/ 1 2h sw/ 4sw R X2
• then worked my way back down

NOTES:
** good workout today. 
** I think Tracy has ruined me for all other swings - her swing routines are so much fun, I only want to do them!! =)  
** The roundabouts were fun and went fast!

H Snatch, Jerk

Buy in:

• TGU
• 20kg 
• 3L/3R

* 5.15 minutes

WOD:

• 16kg
• H Snatch      10:00 w/1:00 off
• Jerk              10:00 w/:30 off

Cash out:

• Swings 
• 20kg
• 2 rounds
• :30/:30 for 2 min. w/:30 off

NOTES:

** don't know why I did the jerk instead of lccj, didn't even realize till the 3rd min. in, that I was supposed to do LCCJ today! LOL!
** switched on the minute for the wod
** had some extra time, added some swings in, I wanted to go longer, but my L grip was fried!

Swings, Snatch

Buy in:

• 12kg
• 10 sw/:15 rest X5  (50 swings)

WOD:

• 12kg
•  most swings were purely "hardstyle"

• 1 swing 1 transfer x 10 (5x each side, 20 reps), 30 sec work/30 sec rest
• 2 sw, 1 tr, x 10 (30 reps) 45 sec work/30 sec rest
• 3 sw, 1 tr x 10 (40 reps) 60 sec work/30 sec rest
• 4 sw, 1 tr x 10 (50 reps) 1 min. 15 sec work/30 sec rest
• 5 sw, 1 tr x 10 (60 reps) 1 min. 30 sec work/30 sec rest
• 6 sw, 1 tr x 10 (70 reps) 1 min. 45 sec work/30 sec rest
• 7 sw, 1 tr x 10 (80 reps) 2 min. work/30 sec rest
• 8 sw, 1 tr x 10 (90 reps) 2 min. 15 sec work/30 sec rest
• 9 sw, 1 tr x 10 (100 reps) 2 min. 30 sec work/30 sec rest
• 10 sw, 1 tr x 10 (110 reps) 2 min. 45 sec work/done....

650 swings in 21 min. 25 secs.

Cash out:

• 12kg
• each set is one minute work/rest

• 1 swing, 1 snatch, 1 transfer (11-12) 
• 1 snatch, 1 transfer, ("snatch transfers". 16)
• 10/10 snatch R/L
• 25 snatch R/L (I divided them 12/13)
• 8 minutes, 72 snatches, 38 swings

NOTES:

** All above was from Tracy Rif's blog posts, 2 different posts, I just combined them
** once again, Tracy rocks!!

** the cash out was fun, I didn't need the 1 min. rest. could have gone :30 rest, but the gym boss was already set, and I didn't feel like playing around with it.

** wow was this fun and just the right amount of work today! 

total snatches 72

total swings 738 (includes the 50 buy in swings) 

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.