TGU, Swings, Deadlift

TGU    16kg  3r/3l

5/5 Swing Worksets   16kg

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/45 work/rest

20/20, 1 min/1 min work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

 10/10, 30/30 work/rest

15/15, 45/45 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

5/5 x 1

13 min., 260 swings

Deadlift

1x5  @ 115#

3x3 @ 125#

RKC plank   :15on/:15off  x3

Yoga:  Quick Fix!!

Swings, Goblet Squat

2 chinups

5/5 Swing Worksets  x2   

both times thru with the 20kg

rests as noted

1st time thru:

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/30 work/rest

20/20, 1 min/30 work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

 10/10, 30/15 work/rest

15/15, 45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/15 work/rest

5/5 x 1

2nd time thru- rests as Rx'd:

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/45 work/rest

20/20, 1 min/1 min work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10, 30/30 work/rest

15/15, 45/45 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

5/5 x 1

520 swings total

Goblet Squat  14kg  3x3

Swings, H Snatch ladders, Jerk ladders

2x2 chin ups

5/5 Swing Worksets

20 kg

all rests :15

5/5 x 4 (work for 15 sec, rest for 15 sec)

 10/10, 30/15 work/rest

 15/15 45/15 work/rest

 20/20  1 min/15 work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10, 30/15 work/rest

 15/15,  45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

 10/10, 30/15 work/rest

5/5 x 1

10 min, 260 swings

H Snatch   16kg

ladders

switching every :30 

 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

7 min, 56 snatches

 * rest 1 min then:

1AJerk    16kg

ladders

switching every :30

8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

8 min.

* rest 1 min

H Snatch    16kg

ladders

switching every :30

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

* rest 1 min

1AJerk    16kg

ladders

6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l

Swing, H Snatch ladders

2 chinups

RKC plank   :15on/:10off x2

5/5 Swing Worksets

20kg

all rests :15

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10 x 1 , 30/15 work/rest

15/15 x 1  45/15 work/rest

20/20 x 1, 1 min/15 work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10 x 1 , 30/15 work/rest

15/15 x 1, 45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10 x 1  30/15 work/rest

5/5 x 1

 10 minutes, 260 swings

H Snatch 16kg  ladder as follows:

starting at the top of the minute:

10r/10l; 9r/9l; 8r/8l; 7r/7l; 6r/6l--->1r/1l   

20 min NONSTOP,  110 snatches  

NOTES:
** Todays workout same as last Friday- but with a twist - it was that much fun! :) 

** for the H Snatch, held the bell over my head as a rest instead of in the rack position

Swing, Snatches

5/5 Swing Worksets

20kg

all rests :30 except for the 15/15 sets at the top of the rotation

5/5 x 4 (work for 15 sec, rest for 15 sec)

5/5, 5/5 x 1 , 30/30 work/rest

5/5, 5/5, 5/5 x 1  45/30 work/rest

5/5, 5/5, 5/5, 5/5 x 1, 1 min/30 work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

5/5, 5/5 x 1 , 30/30 work/rest

5/5, 5/5, 5/5 x 1, 45/30 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

5/5, 5/5 x 1  30/30 work/rest

5/5 x 1

 260 swings

H Snatch 16kg  NONSTOP as follows:

starting at the top of the minute:

10r/10l

9r/9l

8r/8l

7r/7l

6r/6l

starting on the half minute

...so 5r in :3o/5l in :30; 4r in :30/4l in :30, etc....

5/5  

4/4   

3/3   

2/2    

1/1     

** switched to the :30 arm switch because I was running out of time....

** FUN workout today :)

Swings, Snatches

5/5 Swing Worksets

16kg  all rests :15   

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10 x1, 30/15 work/rest

15/15  x 1, 45/15 work/rest

20/20 x 1, 1 min/15rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10 x1, 30/15 work/rest

15/15  x 1, 45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10 x1, 30/15 work/rest

5/5 x 1

Rest 1 min

Repeat

20 min., 520 swings

Snatch Pacing  14 kg

4 snatches in :15 

:30 rest between sets

4r/4l x2

8r/8l x2

12r/12l x1

2 sets of 5 ab wheel rollouts

5/5 swings and snatches

2 pullups

14kg: 12 snatches (to even out numbers)

"5/5"

5/5 Swing Worksets - 16kg

all rests :15

5/5 x 4 (work for 15 sec, rest for 15 sec)

5/5, 5/5 x 1 

5/5, 5/5, 5/5 x 1 

5/5, 5/5, 5/5, 5/5 x 1 

5/5 x 3 (work for 15 sec, rest for 15 sec) 

5/5, 5/5 x 1 

5/5, 5/5, 5/5 x 1

5/5 x 2 (work for 15 sec, rest for 15 sec)

5/5, 5/5 x 1 

5/5 x 1

10 min., 260 swings

5/5 Snatch Worksets- 14kg

for the longer sets (40, 30, 20 reps) - did one hand switch

5/5 x 4 sets (30 sec work/30 sec rest)

5/5 x 4 (40 reps, 2 min continuous set, 1 min rest)

5/5 x 3 sets (30 sec work/30 sec rest)

5/5 x 3 (30 reps, 1.5 min work/1 min rest)

5/5 x 2 sets (30/30)

5/5 x 2 (20 reps, 1 min work/1 min rest)

5/5 x 1 (30/30)

190 snatches

total snatches today: 202

snatch challenge total: 1,260