Swing, H Snatch, LCCJ

3 chin ups

One Hand Swing Practice Workout  

24kg

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

H Snatch    14kg    4:00r/4:00l  for 8:00  (14rpm)

56l/56r

** rest 3:00

1ALCCJ      14kg     5:00r/5:00l for 10:00  (10rpm)

50r/50l

Yoga:  Standing Hip Openers

Swings, H Snatch, LCCJ

3 chin ups

1x10 ab wheel rollouts

All sets of “ten”

24 kg

warm up only:

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

H Snatch    14kg    4:00r/4:00l  for 8:00  (14rpm)

56l/56r

rest 4:00

1ALCCJ      14kg     5:00r/5:00l for 10:00  (9-10rpm)

first 3 min 9rpm; last 2 min  10 rpm

47r/47l

Yoga: Quick Fix

H Snatch, LCCJ, LCCP

3 chin ups

ab wheel roll outs  2x6

Swings     20kg:   5 2 hd sw + 5 one hd sw  x 2 x 10

100 swings 

H Snatch   14kg  3:00r/3:00l; 1:00r/1:00l; 1:00r/1:00l for 10:00   (14rpm)

** paced 3-4 sn every :15

** planned to stop at 6:00, but having so much fun I wanted to continue

rest 3:00

1ALCCJ   14kg  1:00r/1:00l  for 6:00 w/1:00off  (11rpm)

** paced 5-6 c&j per :30

** I think my arms were fatigued from the snatches, wanted to do 3/3 for 6, but knew that wasn’t happening after the first minute :(

Long Cycle Clean and Press    14kg   3 sets of 5r/5l

** don’t know why I tried this - not fun or challenging....

Yoga: Hip Openers