Doubles

3 pullups

manila jumprope 1:00 w/ :30off x3

Doubles: 

2 8kg Snatch      2:00 on/ 1:00 off x10

2 20# LCCJ         2:00 on/ :30 off x10 

* increased sets for the snatch from last week  

5 sun salutations

Doubles

3 pullups

manila jumprope 2:00

Doubles: 

2 8kg Snatch      2:00 on/ 1:00 off x6

2 20# LCCJ         2:00 on/ :30 off x10   

NOTES:

* snatch increased work time

* lccj decreased rest time

Doubles

3 pullups

manila jumprope 1:00 on/:30 rest x3

Doubles: 

2 8kg Snatch      1:30 on/ :30 off x10

2 20# LCCJ         2:00 on/ 1:00 off x10  

Planks:

straight arm    1:00 on/:30 off x3

Doubles

warm up:

3 pullups

manila jumprope :30/:30 x3

Doubles: 

2 8kg Snatch      1:30 on/ :30 off x10

2 20# LCCJ         1:30 on/ :30 off x3

2 20# LCCJ         2:00 on/ 1:00 off x7!!    

Planks:

straight arm 2x 1:00 on/:30 off

Doubles

warm up:

12kg  1sw/1sn/1tr = 1 min. work/ :30 rest x2

Training:

Doubles: 

2 8kg Snatch           1:00 on/ :30 off x10

2 20# LCCJ             1:30 on/ 1:00 off x10   

Planks:

straight arm                   2x :30 on/:30 off

feet on stability ball         2x :30 on/ :30 off

Doubles

warm up:

100 swings 12kg
12kg  1sw/1sn/1tr = 1 min. work/ :30 rest

Doubles: 

2 8kg Snatch      1:00 on/ :30 off x10

2 20# LCCJ         1:30 on/ 1:00 off x10

** increase with both from last week:

shorter rest time with snatch

longer work time with lccj

** 1 min. rest with the lccj was not needed for the first 4 rounds, after that I was very happy to have it! =)

Doubles

warm up:
12kg  1sw/1sn/1tr = 1 min. work/ :30 rest x2

Doubles: 

2 8kg Snatch      1:00 on/ 1:00 off x10

2 20# LCCJ         1:00 on/ :30 off x10

Doubles

100 swings 14kg


Doubles:
2 20# kb for the snatches
2 12kg for the lccj


dbl snatch    :30 work/ :30 rest x 5
1 min. rest
dbl lccj   2 min. work/ 2 min. rest x 2


rest 3 min.


dbl snatch   :30 work/ :30 rest   x5
1 min. rest
dbl lccj       3 min work/ 2 min rest x2


NOTES:
** all snatches were paced at 10 reps per :30
** lccj:
the 2 min round : 8rpm
the 3 min round: 8/8/7, 6/6/7
** the second 3 min. round goal was to complete it with 6rpm or better- going for time, not reps.....


** fun workout! this maybe my friday workout for a while! =)