Swings, Snatches

Buy in:

• 1X3 10# vest pullups
• 2X3 pullups
• 5X 10 2H sw/ :15 seconds rest 12kg

WOD:
TracyRif's 100 workout 

12kg

100 swings 2.5 min.
30 sec rest
10/10 x 1 1.0 min (20 snatches)
30 sec rest
100 swings 2.5 min
30 sec rest
10/10 x 2 2 min. (40 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 3 3 min. (60 snatches)
30 sec rest
100 swings 2.5 min
30 sec rest
10/10 x 4 4 min. (80 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 5 5 min. (100 snatches) - didn't get to.....I was fried!! =(

Swings as follows:
#1
20 2 hand sw
20 tr
10 sw/tr (2 reps per sw/tr= 20 reps)
20 tr
20 2 hd sw
#2
20 tr
10 sw/tr
5/5 x 2
1- sw/tr
20 tr
#3
10 sw/tr
5/5 x 2
10/10
5/5 x 2
10 sw/tr
#4
5/5 x2
10/10
20 2 hd sw
10/10
5/5 x2
#5
10/10
20 2 hd sw
20 tr
20 2 hd sw
10/10

NOTES:
** this started off really easy, and I had to slow down to get 10 snatches in :30, but after the 4 min. of snatches, I was fried!!! My form was good, but I didn't have the umph to finish the 5 min. of snatches....sad, but last time I did this workout, I didn't get past the first round of snatches, so progress has been made....=)
** ended up doing 500 swings and 200 snatches...

1050 Swings

Buy in:

• 2X3 Pullups
• 1X3 Pullups w/ 10# weighted vest

WOD:
 Tracy's Thanksgiving Day workout

12kg swings

10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

1st rotation

10 tr x 1, 15 sec work/rest (10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

total 16.25 minutes, 410 swings
2nd rotation

10 tr x 1, 15 sec work/rest (10 sw)
10 2 hd sw x 1, 15 sec work/rest ( 30 sec 10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
10 2 hd swings x 2, 15 sec work/rest (1.0 min 20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
10 2 hd sw x 3, 15 sec work/rest (1.5 min 30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
10 2 hd sw x 4, 15 sec work/rest (2.0 min 40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
10 2 hd sw x 5, 15 sec work/rest (2.5 min 50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
10 2 hd sw x 6, 15 sec work/rest (3.0 min 60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
10 2 hd sw x 7, 15 sec work/rest (3.5 min 70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

26.75 min. 640 sw

Total 43 minutes 1050 swings



NOTES: 
** Love this workout! This is the first time I've done the entire workout and it was FUN!

Tracy Rif's 1500 swing workout!!

Buy in:

• 2X3 pullups
• 1X3 pullups w/ 10# vest

WOD:
From Tracy Reifkind's blog - 1500 swing workout

1st rotation includes the warm up w/12kg
10 sets of 10, 15 sec work/rest (100 swings, your choice)

20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr

100 rep set 2 1/2 min. work, 1 min rest

2nd rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr

120 reps, 3 min. work, 1 min rest

3rd rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr

140 reps, 3 1/2 min work, 1 min rest

4th rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr,
10 swing transfers
5/5 x 2
10/10 x 2
5/5 x 2
10 swing transfers
20 tr

160 reps, 4 min work, 1 min rest

5th rotation

16kg
10 2 hd sw, 15 sec
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
 20 tr
10 swing transfers
5/5 x 2
10/10
20 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr

180 reps, 4 1/2 min work, 1 min rest

6th rotation
20 kg

10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest  * last 5 reps were iffy!

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
40 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr

200 reps, 5 min work....done, now rest up!

Total 52.5 minutes
1500 swing reps

NOTES:
** I am REALLY lovin' Tracy's high volume swing workouts! The Thanksgiving one was fun! and this was tough, challenging and fun! I have been looking forward to doing this since she posted it, and it didn't disappoint!! =)

** total swings for week 4: 2500!!

December challenge completed!! check!

H Snatch, Jerk

Buy in:

• TGU 12kg 5l/5r
• Jumprope 3 rounds :40 on/:20 off

WOD:

• H Snatch (14kg)     5:00 w/:30 off
• 1A Jerk (20kg)       2:00 **
• 1A Jerk (16kg)       3:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• 1A Jerk (16kg)        5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off

NOTES:
** This was a tough workout. I'm not sure if its the new bells, and getting used to them, or the 1000 swings on Wednesday or the additional swings of the December challenge.....? I'm leaning toward all the additional swings ;)  .....  I think I am going to do Tracy's 1000 or 1500 swing workout this weekend, to finish the challenge....then take a week long break - active rest or total rest......

** started the 1A Jerk with the 20kg, could only go 2 minutes so I switched to the 16kg with no rest.

Drop Set Swings

Buy in:

• Pullups:
• 2X3 unweighted
• 1X3 10# weighted vest

• 100 12kg swings

WOD:

• 4 rounds:
• :30 seconds rest between rounds
• 20kg       15/15
• 16kg       25/25
• 14kg       35/35

rest 1:00

• 1 round
• 20kg       15/15
• 16kg       25/25
• 14kg       40/40 (forgot to stop at 35)

Cash out:

• 140 12kg swings (a la Tracy)
• 20 tr
• 10 sw tr
• 5/5 X2
• 10/10
• 5/5 X2
• 10 sw tr
• 20 tr

NOTES:
** forearms were burning after the 5th round, but still had more energy in me, so I knocked out 140 more swings to make 1000 for today - now there's only 1500 more to do for the week!LOL
** used competition bells for the wod! 
** 1000 swings today


running total of swings for week 4: 1000

Push Press, Clean + Squat

Buy in:

• jumprope
• 3 rounds
• :30 on/:30 off

WOD:

• Push Press (16kg)          5:00 w/:30 off
• Clean + Squat (16kg)     5:00 w/:30 off
• Clean + Squat (14kg)     5:00 w/:30 off
• Push Press (16kg)           5:00 w/:30 off
• Clean + Squat (14kg)      5:00 w/:30 off

NOTES:
**late start today - ran out of time for last set of Clean + Squats

H Snatch, LCCJ

Buy in:

• 3X3 Pullups
• 100 Swings 

** total swings for week 3: 2000

WOD:

• H Snatch (14kg)      5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off

NOTES:

** really tired this morning, no umph =(
** used new bells! =)