Snatch, Squat

1,2, 3 pullup ladder

12kg 1sw/1sn/1tr for 1 min. 

Snatch 

14kg     1:30r/1:30l for 21:00 nonstop

Clean & Squat

14kg    1:00/1:00 for 6:00 w/ 1:00 off

Drop Set Swings & Squats

100 swings 14kg

Drop Set Swings:  

4 rounds  

:30 rest between rounds

24kg        15/15

20kg        25/25

12kg        35/35

150 swings each rotation 

4 rotations = 600 swings

cl & sq  12kg   :30r/:30l for 5 min. w/:30 off (8RPM)

600 swings (700 including warmup)

40 consecutive cl & squats

** wanted to do 2 rounds of cl & squats, but that wasn't happening! ;)

** could have done 10 RPM, but wanted to pace myself to get through the 5 minutes

Timed Sets

Buy in:

• Pullups: 3,2,1,1 - held for 7 seconds at the top of the singles

WOD:

• Clean + Squat (= 1 rep)
• 14kg
• 12:00
• Alt. every 3 reps
• rest 2:00

• Swing/Jerk (16kg)
• Alternating swings and jerks:
• continuously:
• :30/:30 2:00 swings
• :30/:30 2:00 jerks

** 4 rounds as Rx'd - 8 RPM jerks
** 2 rounds :30/:30 1:00 swings- :30/:30 1:00 jerks - jerks 7RPM
** total 20:00

:

Timed Sets

Buy in:

• Russian Pullup Program
• day 8
• 4,3,2,2,1

WOD:

• Clean+Squat (= 1 rep) 
• 14kg
• alternating every 3 reps
• 10:00 NONSTOP
• 2:00 Rest

* 6 RPM
* this was hard today. really worked on form and getting low in the squat

• Swing/Jerk (16kg)
• alternating swings and jerks:
• :30/:30 2:00 swings
• :30/:30 2:00 jerks
• 3 rounds Rx'd --> did 4 rounds
• rest 1:00 at the end of 4 rounds

* 36 rpm swings
* 8 rpm jerks
* the 4th round of the swing/jerk combo was tough and put me over the edge! 
* I needed a full minute for recovery to continue with the presses.

• Press (14kg)
• switching after every 3 reps
• NONSTOP 4:00

* 6-7 rpm

NOTES:
* really hard workout today.

Timed Sets

Buy in:

• Russian Pull up Program
• Day 1 (wanted to start over)
• 3,2,1,1

WOD:

• Clean + Squat (= 1 rep)
• 14kg
• alternated every 4 reps
• NONSTOP 10:00
• Rest 1:00-2:00

** 7-8 RPMs
** took the full 2 min. rest
** tough after the 6th minute

• Swing/Jerk (16kg)
• Alternate swing and jerks
• :30/:30 2:00 Swings
• :30/:30 2:00 Jerks
• 3 rounds

** Swings 38 RPM
** Jerks 6 RPM
** love this exercise combo - thinking of dropping the weight and going for longer on my variety day
** took a 1 minute rest between this and the Press

• Press (14kg)
• switching every 3 reps
• NONSTOP 4:00

** although the weight felt good for the first 2 minutes after using the 16 for jerks, this was tough!
** 6 RPM the first 3 minutes, 5 RPM the last minute.

Timed Sets

Buy in:

• 2 easy rounds of Cindy
• 5 pullups
• 10 pushups
• 15 squats

WOD:

• Clean & Squat (14kg)
• 2 rounds
• :30/:30 for 3:00 w/ :30 off
• 8 RPM

• Press/Push Press (14kg)
• NONSTOP 5:00
• switching hands every 5 reps
• rest 1:00

** 14kg was the perfect weight for this- 
** first 1:30 all strictly presses, after that, some presses, some push presses
** Hard, happy it was over and I had a minutes rest! =)

• Swing (16kg/14kg)
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• 3 rounds with the 16kg
• 1 round with the 14kg

Timed Sets

Buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 pushups
• 15 squats

WOD:

• Clean and Squat (14kg)
• 2 rounds
• 30/30 for 3:00 w/ :30 off
• 8 rpm

** really tough exercise! 3 minutes on is hard!

• Press/Push Press (12kg)
• NONSTOP 5:00, rest 1:00
• 10 RPM 

** all presses NO push presses
** this was NOT easy, definitely challenging, but I felt I could have gone 1-2 more minutes....
** not sure why I stopped..?? maybe mentally I was done......

• Swing
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• round 1: 16kg
• round 2: 14kg
• rounds 3 & 4: 12kg
• 36 RPM

* wanted to go back to the 14kg for round 4, but couldn't do it! grip issues, and I read my printed out notes-" don't force it with a heavy bell". - good advise! 
 

Timed Sets

Buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 push ups
• 15 squats

WOD:

• Clean and Squat (14kg)
• 2 rounds
• 30r/30l for 2 min, 30 sec. rest
• 4l/4r 

• Press/Push press (14kg)
• 2 rounds
• 30r/30l for 2 min. 30 sec rest
• 4l/4r

• Swing (14kg)
• 4 rounds
• 30r/30l for 2 min. 30 sec. rest
• 18l/18r

• Press + Windmill (14kg)
• 2 rounds
• 1:00r/ 1:00l for 2 min; 30 seconds rest
• 4L/4R

no cash out

NOTES:
* Very happy with todays workout - last week after the clean and squats I had to drop to the 12kg, this week I used the 14kg for all the exercises =)