1000 swings in 31.5 minutes

Buy in:

• TGU
• 24kg
• 1L/1R
• rest 1:30
• 1L/1R

** no issues, right up both sides!! =)

WOD:
from Tracy's Blog 

10 x 10 = 100 (2 hd sw w/16kg)

11 x 10 = 110 (tr w/12kg)

10 x 10 = 100 (2 hd sw w/16kg)

12 x 10 = 120 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (roundabout w/16kg)

13 x 10 = 130 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (1 sw, 1 tr w/16kg)

14 x 10 = 140 ? (1sw, 1tr w/12kg **)

10 x 10 = 100 (roundabout w/16kg)

 

** added the extra swings at this time, like Tracy noted in her blog

 

SSST, Swings

Buy in:
from Tracy....

• 12kg
• 10 Snatch R, :30 rest
• 10 Snatch L, :30 rest
• 10 Snatch R, :30 rest
• 10 Snatch L, :30 rest
• 10 Snatch R, :30 rest
• 10 Snatch L, :30 rest

WOD:

• SSST  
• 12kg  
• 10min. 
• 200+ snatches

** lost count, but was averaging 20-25 snatches a minute.....

Cash out:

• Swings
• 20kg
• 3 Rounds
• 2:00 w/1:00 rest

NOTES:
** had planned to practice the snatch with the corkscrew drop with the 14kg .... and do clean and squats, but somehow I got derailed!
 

H Snatch, Jerk

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• H Snatch  16kg      5:00 w/:30 off    (8 RPM)
• Jerk     20kg           5:00 w/1:00 off   (7RPM)
• H Snatch   16kg     5:00 w/1:30 off
• Jerk  20kg              4:30

Cash out:

• Swings  20kg    2:00

NOTES:
** Feeling strong today! =)
** for the H Snatch, I switched arms on the minute- for the jerk, switched every 4-5 reps

Snatch Swing combinations "HV"

From Tracy's Blog 2.23.11

WOD:
I used the 12kg:

All 4 sets are 1 minute in duration

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

Using these 4, one minute snatch/swing combinations only the rest period changes

First rotation 1 min work, 1 min rest (consider this your warm-up!). 8 minutes
1 min rest
Second rotation 1 min work, 30 sec rest, 6 minutes
1 min rest
Third rotation, no rest between the 1st and 2nd set, 30 sec before continuing with sets 3, and 4. 5 minutes
1 min rest
Fourth rotation, no rest between 1st, 2nd and 3rd set, 30 sec before continuing with the last and 4th set, 4. 5 minutes
1 minute rest
Fifth rotation, no rest, all four sets done consecutive, 4 minutes

Total workout time 31.5 minutes
490 snatches
220 swings

NOTES:
** FUN! FUN! FUN!

** So Much easier than the snatch workout last week 330 snatches in 21 minutes!!
** stayed on target with time and numbers all throughout the workout!

H Snatch, LCCJ

Buy in:

• TGU
• 24kg
• 1L/1R
• 2 min. rest
• 1L/1R

** all TGU's nice and smooth! ... not issues =)

WOD:

• 16kg
• H Snatch          5:00 w/:30 rest   (8 RPM)
• 1A LCCJ           5:00 w/1:00 rest  (7-8 RPM)
• H Snatch          5:00 w/:30 rest   (7 RPM)
• 1A LCCJ           5:00 w/:30 rest

NOTES:
** for the H Snatch I switched arms on the minute for the first round - I was shooting for 8 RPM so I am really happy!!
** I was shooting for 8 RPM with the LCCJ also, but that wears me out like nobody's business! ;) So I am good with the 7-8 reps this week. - gives me something to work for.
** my goal of  8 RPM is for the first sets only, not on the second right now

1000 swings in 31.5 minutes

Buy in:

• TGU
• 24kg
• 1L/1R

** left side was hard, right side no problem: right up and back down! =)

WOD:
Tracy Rif's 1000 swings in 31.5 minutes blog post 

10 x 10 = 100 (2 hd sw w/12kg)

11 x 10 = 110 (tr w/12kg)

10 x 10 = 100 (2 hd sw w/16kg)

12 x 10 = 120 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (roundabout w/16kg)

13 x 10 = 130 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (1 sw, 1 tr w/16kg)

14 x 10 = 140 ? (*see note)

10 x 10 = 100 (roundabout w/16kg) **

9 sets, 2.5 each, 1 min. rest inbetween each set = 30.5 minutes not including the final rest period.

(9 x 2.5 = 22.5 min. + 8, 1 min rests = 30.5 total)

NOTES:
** for the 14X10 - I was 30 seconds short, so I stopped when the 2.5 min. was up, finished the workout as Rx'd and then knocked out the last set from the 14x10. After I finished, I re-read Tracy's notes, and realized she had the same issue. She tacked the extra 30 seconds on at that time - my gym boss was set, and I am anal, so that would probably not have worked for me! :p

** for the 14x10  I did (1 sw, 1tr w/12kg)

** for the last set of 10x10 Tracy did a 2 hd sw w/ 16kg - but I don't like 2 handed swings, so I did the roundabout again w/ 16kg...because that is fun! =)

** fun workout!! kept up with the numbers/time same as Tracy! =)

H Snatch, LCCJ

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

• 16kg
• H Snatch           5:00 w/:30 off   (7 RPM)
• 1A LCCJ            5:00 w/:30 off  (6-8 RPM)
• H Snatch           5:00 w/:30 off   (6 RPM)
• 1A LCCJ            5:00 w/:30 off  (6 RPM)

NOTES:

** trying to figure out a way to cycle my workouts. - today was a light day.....not sure how to work the rest of the week.....?