Swings, Snatch, Sw/Sq combo

2 chin ups

ab wheel roll outs 2x6

All sets of “ten” swings

24kg

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

Snatch 12kg

3:30r/3:30l for 7:00  (24rpm)

84r/84l  PR!!

** increased time by :30 each arm

** moved 4,200#; 2,100# ea. arm

no brainer swing/squat ladder

2  8kg

1 sw/1 sq

2 sw/1 sq

3 sw/ 1 sq

4 sw/1 sq

5 sw/1 sq

6 sw/1 sq

7 sw/1 sq

8 sw/1 sq

9 sw/1 sq

10 sw/1 sq

55 sw/10 sq 

Yoga:  Warrior Flow

NOTES:
** doesn’t look like much, but I am wiped!! :)

** Simple, not easy

Swings

"All Sets of 10"

20kg          

warm up

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

workout:

10 2 hd sw x 4 sets

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

1/2 sw ld x 4 sets **changed

5 R, 5 L one hd sw x 4 sets

10 R & 10 L one hd sw x 2 sets each (alternating, 4 sets total) 

10 2 hd sw x 4

12 min 240 swings

total workout

18 min 360 swings

NOTES:
** lost power for 17 hours - no complaints though, we were told poss. 3 days till we get power.

** basement to dark to train in, so took the 20kg outside- unfortunately, no deadlifting for me today :(

** fun workout and a definite do again