1200 Swings, Snatches

2 pullups

300 Swing Combination workout HERE

Thursday combo:

w/12kg

40-50-60-70-80 = 300

40 reps = 1.0 min (2 hd swings)

50 reps = 1.25 min (transfers)

60 reps = 1.5 min (1 sw, 1 tr x 30)

70 reps = 1.75 min (5/5 x 7)

80 = 2.0 min (10/10 x 4)

These five sets equal one rotation. I completed these rotations 4 times, starting with :45 seconds rest periods, then shortening the rest period in each rotation by 15 seconds ( 45 sec, 30 sec, 15 sec., no rest). 

#1 rotation = 11.25 min

#2 rotation = 10 min

#3 rotation = 8.5 min.

#4 rotation = 7.5 min 

37.25 min. 1200 swings

Snatches:

snatch pacing with the 12kg
5/5 x4   1 min rest (2 min continuous snatches/1 min. rest)

5/5 x3   :45 rest

5/5 x2   :30 rest

5/5 x1   :15 rest

5/5 x1   :15 rest

5/5 x2  ....then the dog needed to go out!! :p so I stopped :(

it was hard pacing the snatches to do 5 in :15 seconds, I think my VO2 is 7 in :15 seconds

Total swings today:  1200

swing challenge:     11,200/10,000 - personal new goal : 12,000

300 Swing Combination workout!

From Tracy's blog 4.10.11

This is Tracy's Thursday workout 

I used the 16kg

40-50-60-70-80 = 300

40 reps = 1.0 min (2 hd swings)

50 reps = 1.25 min (transfers)

60 reps = 1.5 min (1 sw, 1 tr x 30)

70 reps = 1.75 min (5/5 x 7)

80 = 2.0 min (10/10 x 4)

These five sets equal one rotation. I completed these rotations 4 times, starting with 1 minute rest periods, then shortening the rest period in each rotation by 15 seconds (1 min., 45 sec, 30 sec, 15 sec.).

#1 rotation = 12.5 min

#2 rotation = 11.25 min

#3 rotation = 10 min.

#4 rotation = 8.5 min (not including the last .25 min rest period)

42.25 min. 1200 swings

NOTES: 
** GREAT workout!!!... still not a fan of 2 handed swings ;)

** kept up with the 10 swings every 15 seconds all throughout!

... looking forward to doing the Saturday version on Saturday!

Running monthly total swings: 5552