Doubles

2 chin ups

two  12kg swings: 5 sw every 7.5 seconds x10 sets

Doubles:

two 12kg

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest.....(2 1/2 minutes)

repeat 

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest.....add on just jerks (first clean is the only clean)

5 dbl jerk, 15 sec work/rest......(3 minutes)

repeat 

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest

5 dbl jerk, 15 sec work/rest.....add on just dbl cleans

7 dbl cl, 15 sec work/rest (3 1/2 minutes)

repeat

NOTES:
** first time as Rx'd - equal work/rest, then repeated with only :15 rests 
- then I did this one more time as Rx’d with no repeats - straight through 
- so I did each rotation a total of 3X

** took about 25 min total

RKC plank  :15on/:15off x3

Double Jerk, Double Squat, Double Swings

16kg swings  10sw/:15off x5    2 chinups   

  

double jerk     2 -14kg    1:00on/1:00off x 1

double jerk     2 -14kg    2:00on/1:00off x 3

double squat   2 -8kg       :30on/:30off x 6

double swings   2-12kg   10sw/:15off x10  (:15/:15)

yoga - Warrior Flow

Double Jerk, Double Swings

16kg swings  10sw/:15off x5    2 chinups   1 pullup   

double jerk     2 -14kg  1:00on/1:00off x 10

double swings   2-12kg  10sw/:15off x10  (:15/:15)

RKC plank   :10on/:15off x3

yoga - 

Double Jerk, Double Clean & Squat, Double Swings

2 chinups   1 pullup    TGU  16kg  2L then 2R

double jerk     2 -12kg   5:00on/1:00off x2  **PR!! 

** 8 rpm throughout! ... except last min. of last set 10rpm!

double clean & squat    2- 8kg    :30on/:30off x6

double swings   2-12kg  10sw/:15off x10  (:15/:15)

yoga - 

dbl Jerk, dbl squat, dbl swings

16kg swings  10sw/:15off x5    2 chinups   2 pullups

double jerk     2 -12kg   3:00on/1:00off x4 (8rpm)
double jerk     2 -12kg   3:30on/1:00off x1 (8rpm)

double squat    2- 8kg    :30on/:30off x5

double swings   2-12kg  10sw/:15off x10  (:15/:15)

RKC plank             :10 on/:15 off x2

http://bretcontreras.com/2012/01/more-random-thoughts-2/

yoga - 

Double Jerk, Double Swings

double jerk       2 -12kg   3:00on/1:00off x4

double swings   2-12kg  10sw/:15off x10  (:15/:15)

plank              1:00 on/:30 off x2

yoga - sun salutations