Swings

14kg 100 swings


24kg Swings
4 rounds
1 minute rest between rounds
swing ladder to 5
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
**160 total swings (should have done 1 more round to make 200!)


drop set swings
2 rounds
1 minute rest between rounds
24kg      20/20
20kg      30/30
14kg      40/40
** 360 total swings




total swings today: 620

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......

Double Presses and light dbl snatch workout

Buy in:

100 swings 14kg

33 minute

double presses and light dbl snatch workout

Tracy's blog post 4.21.11

2 12kg kb's for the presses

2 20# kb's for the snatches

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

11 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

12 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

13 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

14 dbl snatches 30/30 **worked into the rest by 1 snatch

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/1:00  ** longer rest

15 dbl snatches 30/1:00 **longer rest/ worked into the rest by 2 snatches

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/45  

** at this point forward I started taking a longer rest here

14 dbl snatches 30/30  ** did all 14 in :30!!

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/45 

13 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/45

12 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/30  ** less rest....

11 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/30

10 dbl snatches 30/30

NOTES:

** Hard workout today... did Tracy's weenie version ;)

** last 6 sets of dbl snatches I hit 7 snatches in :15!! =)

** for me, this workout is about eventually hitting the double snatch numbers/rest.....I am fine with the double press stuff and hit them and the correct rests....

total dbl snatches: 135

Double presses and light dbl snatch workout

Buy in:

100 swings 12kg

33 minute

double presses and light dbl snatch workout

2 12kg kb's for the presses

2 20# kb's for the snatches

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

11 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

12 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

13 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

13 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

12 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

12 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/45 ** at this point forward I started taking a longer rest here

12 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/45

12 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/45

12 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/45

12 dbl snatches 30/30

NOTES:

** I REALLY like this workout. Its really tough, but I am able to improve each time! =)

** except for the extra :30 after the jerks for the last 4 rounds, I stayed within the Rx'd times.

** I hit 6 snatches per :15 consistently.

131 double snatches today!!!

Drop Set Swings

100 swings 12kg


Drop set swings:
4 rounds
:30 rest between rounds
24kg       15/15
20kg       25/25
16kg       35/35


1 round
24kg      20/20
20kg      25/25
14kg      35/35


total swings: 760

H Snatch, Swing/Jerk Combo

Buy in:

14kg
1 sw/1 tr x 10  w/ :30 rest
2 sw/ 1 tr x 10  w/ :30 rest
4 sw/ 1 tr x 10  w/ :30 rest
9 sw/ 1 tr x 10  w/ :30 rest

Training:

H Snatch (16kg) 4:00

Swing Jerk Combo (20kg) 
3  rounds
Swing :30/:30 for 2 min.
Jerk :30/:30 for 2 min
rest :30


Swing 20kg 3:00

NOTES:
** wasn't sure what I wanted to do today..... mixing the HS and GS styles - not working so well for me. I need to make a decision what I want to do....

Double presses and light dbl snatch workout

Buy in:

100 swings 12kg

33 minute

double presses and light dbl snatch workout

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

9 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

9 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

5 dbl cl 15/15

4 dbl pr 15/15

4 dbl pu pr 15/15

4 dbl jerk 15/15

10 dbl snatches 30/30

** finished up with 2 more dbl snatches to = 110 total snatches

NOTES:

** I used 2 25# kb's for the c&p's etc.

** I used 2 20#kb's for the dbl snatches

** still really liking this workout!!

** My goal today was to hit the same times/rest as Tracy and to snatch 10 dbl snatches in 30 seconds consecutively... which I pretty much did. In the 3rd round I started pacing myself with the snatches, and that set the tone and helped me through the workout. The cleans and presses, etc. were almost like a rest, the snatches were hard.

** the routine started getting hard at the 7th round.

** I  was noting that I used 8kgs, but really the kb's were 20 pound kb's and I think 8kg's are 16(?) pounds...?

from Tracy Rif's blog post 4.21.11