Dbl Jerk, Clean, Squat

TGU 14kg 2l then 2r

Dbl Jerk     2- 12kg     1:30 on/:30 off x 7 

Clean   16kg    :30/:30 for 6:00

Squat   14kg   2:00/2:00; 1:00/1:00 for 6:00

                     

Planks: 

Straight arm    1:30on/:15off x2

H Snatch, LCCJ

2x2 pullups

12kg 1sw/1sn/1tr; 1sw/1tr

H Snatch  14kg    3:00/3:00 for 6:00 w/1:00 off  x2

1ALCCJ    16kg    3:00/3:00 for 6:00 w/1:00 off x2

Swing      20kg    :30/:30 for 3:00  w/1:00 off x1

NOTES:
** increased rpms in both H Snatch & LCCJ =)

One Minute Sets

Tracy's one minute sets!

14kg

Warm up #2 (Intermediate/Adv level)

20 2 hd sw x 2 sets (30/30)

20 tr x 2 sets (30/30)

1 swing, 1 trans x 20 x 1 (40 reps, 1 min/30 sec rest)

5/5 x 4 x 1 (40 reps, 1 min work/30 sec rest)

10/10 x 2 x 1 set (40 reps, 1 min work/1 min rest) 

200 swings, 9 min

Rotation #1 

40 2 hd sw x 1 (1 min work, 15 sec rest)

40 tr x 1 (1 min work, 30 sec rest)

1 sw, 1 tr x 20 x 1 (1 min work, 45 sec rest)

5/5 x 4 x 1 (1 min work, 1 min rest)

10/10 x 2 x 1 (1 min work, 15 sec rest, start next rotation)

200 swings 7 min 45 sec.

Rotation #2 (Intermediate level)

40 2 hd sw x 1 (1 min work, 1 min rest)

40 tr x 1 (1 min work, 45 sec rest)

1 sw, 1 tr x 20 x 1 (1 min work, 30 sec rest)

5/5 x 4 x 1 (1 min work, 15 sec rest)

10/10 x 2 x 1 (1 min work, 1 min rest, start next rotation)

200 swings, 8.5 min

rotation #3 (Advanced level)

40 2 hd sw x 1 (1 min work, 15 sec rest)

40 tr x 1 (1 min work, 15 sec rest)

1 sw, 1 tr x 20 x 1 (1 min work, 15 sec rest)

5/5 x 4 x 1 (1 min work, 15 sec rest)

10/10 x 2 x 1 (1 min work, 1 min rest, start next rotation)

200 swings 7 min.

rotation #4, alternate (Intermediate and Advanced levels)

20 2 hd sw x 1

20 tr x 1

1 sw, 1 tr x 10 x 1

5/5 x 2 x 1

10/10 x 1 x 1

100 swings, 2.5 min

NOTES:

** hit all times as Rx’d

** 900 swings in about 35 min
** as always FUN!!

H Snatch, LCCJ

3 pullups

12kg  1sw/1sn/1tr ;  1sn/1tr

H Snatch   14kg    3:00/3:00 for 6:00 w/1:00 off x2

1ALCCJ      16kg    3:00/3:00 for 6:00 w/1:00 off x2

Swing      20kg      :30/:30 for 2:00 w/1:00 off x2

NOTES:
** increased rpms with both the h snatch and lccj!!

400 swings, drop set snatches

3 pullups

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.

Drop Set Snatches

14kg  2:00 40 reps

12kg  2:00 40 reps

NOTES:
* hit times as Rx’d with the swings

* FUN! FUN! FUN!

Dbl Jerk, Clean & Squat

3 pullups

manila jumprope   :30 work/:15 rest x3

Dbl Jerk     2- 12kg     1:30 on/1:00 off x10  

Clean & Squat   14kg   2:00r/2:00l; 1:00r/1:00l for 6:00

                     

Planks: 

Straight arm    1:30on/:15off x2

H Snatch, LCCJ

3 pullups

12kg 1sw/1sn/1tr; 1sw/1tr

H Snatch  14kg   3:00/3:00 for 6:00 w/1:00 off  x2

1ALCCJ    16kg    2:00/2:00;1:00/1:00 for 6:00 w/1:00off  x1

1ALCCJ    16kg    3:00/3:00 for 6:00 w/1:00 off x1!! =)

Swing   20kg   :30/:30 for 2 min w/ 1:00 off x1

NOTES:
** not bad for being out of commission for the last 4 days!

** whoo hoo for the lccj 3 min. each arm!! with the 16kg! =)