Swing/Jerk Combo

3 chinups

ab wheel rollouts

Swing/Jerk Combo 

24 minutes  (3 rounds) nonstop

16kg

Swings  :30/30 for 4:00  (38rpm)

1AJerk       2:00/2:00 for 4:00

total swings: 456

swing challenge:   7,516/10,000

Swing/Jerk Combo

2 chin  ups

Grind:  16kg  TGU/Snatch   2L/2R

Swing/Jerk Combo  - 18 min. nonstop

16kg

2 rounds:

:30r/:30l for 4:00 - Swings

1:00r/1:00l for 4:00 - 1AJerks 

1 round

:30r/:30l for 2:00 - Swings

16kg  10sw/:15 rest x6

yoga: quick fix

NOTES:
** disappointed: I miss counted, wanted to go for 20 min w/ swing/jerk combo.  I didn’t realize I needed to do one more set of jerks 

** added the swings at the end to round off the day

swing total today: 400

10,000 swing challenge:     1,000/10,000

Swing/Jerk Combo

Swings  14kg   10sw/:15rest x5

Swing/Jerk combo  14kg

:30/:30 swing for 2:00

1:00/1:00 jerk for 2:00

20 min. nonstop

plank             1:00on/:15 off x2

yoga

NOTES:
** jerk: 11-12rpm

Swing/Jerk Combo

14kg 10 2H sw/:15 rest x5 (1:1 ratio)

Swing/Jerk Combo (16kg)- 12 min. nonstop:

:30/:30 for 2:00 swings

1:00/1:00 for 2:00 jerks

rest 

Swing/Jerk Combo (16kg) - 12 min. nonstop:

:30/:30 for 2:00 swings

1:00/1:00 for 2:00 jerks

NOTES:
** I planned on doing the swing/jerk for 20 min. nonstop - but that wasn’t happening today =(

Swing/Jerk Combo

warm up:

3 unassisted Pullups!! WHoo Hoo! 

* haven't done a pullup since the end of January!

manila jumprope 1:30on/:30 rest  x2

Swing/Jerk Combo - 16kg - 20 min. nonstop:

Swings       :30r/:30l for 2:00 

Jerks         1:00r/1:00l for 2:00

* swing for 2 min., right into jerks for 2 min., right into swings for 2 min., etc.... for 20 min. straight....