Swings, Goblet Squat

2 chinups

5/5 Swing Worksets  x2   

both times thru with the 20kg

rests as noted

1st time thru:

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/30 work/rest

20/20, 1 min/30 work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

 10/10, 30/15 work/rest

15/15, 45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/15 work/rest

5/5 x 1

2nd time thru- rests as Rx'd:

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/45 work/rest

20/20, 1 min/1 min work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10, 30/30 work/rest

15/15, 45/45 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

5/5 x 1

520 swings total

Goblet Squat  14kg  3x3

snatch, goblet squat

2 chinups

12kg  1sw/1sn/1tr; 1sn/1tr 

14kg  1sw/1sn/1tr; 1sn/1tr

14kg Snatch sets:

10r/10l; 9r/9l; 8r/8l; 7r/7l; 6r/6l; 5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l 

nonstop (110)

5r/5l; 4r/4l; 3r/3l; 2r/2l; 1r/1l; 1r/1l;2r/2l; 3r/3l; 4r/4l; 5r/5l x2

nonstop  (120)

Goblet Squat

14kg    3sets @ 5reps

12kg    2sets @ 5reps

yoga

Snatch NOTES:
** kept a 12rpm pace for the most part (13-14 at one point)

** both sets took about 9ish min. to complete

** FUN!!

** 230 total snatches

snatch, goblet squat

snatch 12kg- a twist on Tracy's soup to nuts

20r/20l

19r/19l

18r/18l

17r/17l

16r/16l

15r/15l.....

thru to 1r/1l

nonstop 33-34 minutes

420 snatches

goblet squats 12kg 5x5

yoga

H Snatch, LCCJ, Goblet Squat

Grind:  TGU/Snatch  16kg  4:00  3r/3l

h snatch   16kg   3:00r/3:00l for 6:00

lccj           16kg  5:00r/5:00l for 10:00 w/1:00 off 

Goblet Squats:

16kg   5reps x1

14kg   5reps x2

12kg   5reps x2

plank   1:30on/:30off x2

RoP- light day

buy in:

• 8 kg
• 10 halos
• 10 windmills (5/5)
• 10 squats

WOD:

• 3X1 c&p with pullups (16kg)
• pullups unassisted!!!

cash out:

• Snatches 
• 14kg
• 12 minutes
• 4 sets 10l/10r 1 minute rest
• 3 sets 5l/5r 1 minute rest

NOTES:
*went with the 14kg for snatches- I like the handle better - much smoother
*ordered a 16kg ader bell on saturday

RoP - heavy day

back to RoP
goal: 16kg 5X5
starting RoP at the beginning again with the 16kg only for c&p

buy in:

• 8 kg
• 10 halos
• 10 windmills (5/5)
• 10 goblet squats

WOD:

• 3X3 c&p ladders with pullups (16kg)
• rested 1 minute between sets
• rested 3-4 minutes between ladders

cash out:

• Swings (20kg)
• 5 minutes
• 30 seconds on/ 30 seconds off

RoP- variety day

afternoon workout - 3pm
was supposed to be a heavy or moderate day, but too much going on - 
so......

buy in:

• 8kg
• 10 halos
• 10 windmills
• 10 goblet squats

WOD:

• TGU
• 14kg
• 5 minutes
• 4l/4r

no cash out-
not enough time

NOTES:
* almost didn't workout today - too much to do before vacation!!!
* needed something short and sweet and this was it =)
* moved nice and slow during the TGU - pausing at each point 

RoP - light day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 10 goblet squats

WOD:

• 5X4 c&p ladders with pullups (14kg)
• 1 clean, multiple presses

cash out:

• Swings (16kg)
• 9 minutes
• 30 seconds on/ 30 seconds off
• 18 swings per 30 seconds = 162 swings

  ..... so....

• 2 minutes
• 40 seconds on/20 seconds off
• 24 swings per 40 seconds = 48 swings
• total swings = 200

NOTES:
c&p easy
swings were fun! =)

good article:
overhead press template 
save for future reference! - may do this when I get back from vacation

RoP - light day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 10 goblet squats

WOD:

• 5X4 clean and press with pullups (14kg)
• one clean, multiple presses 
• 3 minutes rest between each ladder

cash out:

• Snatches (12kg)
• 9 minutes
• at the top of the minute:
• 10l/10r for 6 rounds
• 5l/5r for last 3 rounds
• total: 150 snatches

NOTES:
c&p
* definitely light day
* moved through these nice and easy =)
* the 14kg felt so light compared to Saturdays workout
Snatches
* wasn't sure what I was going to do....16kg, 14kg or 12kg
* wanted to see how many I could do in 9 minutes with rests with the 12kg
* took 10-12 seconds rest for the first 6 minutes, 30 seconds rest last 3 minutes
* pretty sure I could pass the SSST with the 12kg at this point! =)

RoP - Heavy day

HEAVY

buy in:

• 2 rounds
• 8 kg
• 10  halos
• 10 goblet squats

WOD:

• 3X3 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 4 minutes
• 30 seconds on/ 30 seconds off
• alternate arms each round
• 72 swings

......so....
waited 1 minute and ...

• knocked out 28 more swings
• total swings: 100

NOTES:
c&p
* HARD!!! with the 16kg
* struggled with the 3rd rung every ladder
* 3rd ladder was the best
* rested 3 minutes between ladders
* rested 1 minute between 2nd and 3rd rung
* will stick with the 3X3 for next week
Swings
* nice challenge

RoP - variety day

buy in:

• TGU
• 12kg
• 3r/3l

WOD:
Jump rope/Swings (12kg) /Push ups

• 50 jump rope
• 50 swings
• 50 push ups
• 40 jump rope
• 40 swings
• 40 push ups
• 30 jump rope
• 30 swings
• 30 push ups
• 20 jump rope
• 20 swings
• 20 push ups
• 10 jump rope
• 10 swings
• 10 push ups

cash out:

• 3X5 goblet squat (16kg)

NOTES:
WOD 
all swings- 1 arm swings
time: 13 minutes


* note - next week start working on OHS instead of goblet squat

RoP - variety day

Snatch practice day
WOD - from dd forums

buy in:

• tgu
• 12kg
• 3l/3r

WOD:

• Snatches (16kg)
• 6 rounds
• 5l/5r
• 50 jumprope
• 30 seconds rest between rounds

cash out:
Leg work (14kg)

• 40 seconds on/ 20 seconds off
• 3 rounds:
• goblet squat...right into a
• left lunge back....right into a
• right lunge back

NOTES:
*Snatches  went well, got into a groove by the 3rd round
*WOD took 10 minutes total
*cash out - used the 14kg since I haven't done lunges with the kb in over a year!! ...next time use the 16kg.

RoP - variety day

snatch practice

buy in:

• tgu
• 12 kg
• 5l/5r

WOD:

• Snatches (16kg)
• 6 minutes
• at the top of the minute:
• 5r/5l

• wait 5 minutes and repeat

cash out:

• 3X5 goblet squats (16kg)

Notes:
*snatch practice went well. most were done correctly. took me till the 3rd round to find my groove.
*holding the kb too tight in my right hand
*left side much better form than the right!!! I seem to think about it less, and it flows better.
* felt at the end of 6 minutes, I was just getting it right, so I rested and started again =)

RoP - variety day

Swing practice

buy in:

• tgu
• 12kg
• 3l/3r

WOD:

• Swings (16kg)
• 10 minutes
• Single arm swings
• alternating left/right on the minute:
• 15 swings
• 50 jumprope

cash out:

• 5X5 goblet squat (14kg)
• push ups as follows:
• 10 military
• 10 wide
• 10 diamond

NOTES:
Swings
* felt good.
* worked out to 30 sec. swings/ 30 seconds jumprope
* jumprope just happened to work out to 50 on the first round, so I kept the pace throughout

RoP - medium day

RoP

buy in:

• 2 minutes straight jumprope (white manila)
• 10 pushups
• 10 squats

WOD:

• 5X4 C&P with pullups (16kg)

cash out:

• Swings
• 4 minutes
• tabata

NOTES:
C&P
* realized this was the first time in a month I did a medium day in the early morning.....it definitely was a much tougher workout.
* woke up late/ got downstairs late - that also played a part in making the workout tougher.... knew I was on a time schedule! 
* made myself take 2 minute breaks between ladders 
* surprisingly left side went well, right side was wonky!
Swings:
* really rolled a 10, but didn't have 10 minutes (I was really late at this point) so I did a 4 minute tabata instead.

RoP - conditioning intervals

week 15 day 3
RoP - variety day/conditioning intervals

buy in:

• TGU
• 12kg
• 3l/3r

WOD:
conditioning intervals 
from the Daily Fitness Solution Blog
advanced level

• 5X 30/30 Jump Rope
• 5X 30/30 Burpees - 7,8,8,8,8
• 5X 30/30 Mountain Climbers ( this was the hardest of all 4 exercises!!)
• 5X 30/30 Squats  - 13,14,15,15, 16

cash out:

•  3x 5l/5r renegade row (8kg- since I can't remember the last time I did these!)

NOTES:
*Hard workout. Surprisingly the mountain climbers were the hardest!!!.
*kept track of my numbers for the burpees and squats only (in bold above)
*squats were a$$ to grass every time! awesome form! =).... it took me so long to get these right, I am now always thrilled when I do them!!
*a definite do again! really liked it!

RoP - I hate Burpees

week 15

RoP - variety week

and now for something completely different ---

buy in:

• 3X5 goblet squat (12kg)
• 3X5 pullups

WOD:

• 100 Burpees
• for time

cash out:

• 60M X 2 overhead walk with 55# barbell

NOTES:

Burpees: time: 10:46

*broke up the burpees into sets of 10, and marked it off in my notebook when each set was completed.

*at one point I did rest for 15-20 seconds between one of the rounds!!

*I thought my form was really good!

Overhead walk:

****Went outside!!!!!! =)

*walked in my back yard! going up and back one time is 60M

*outside was fun!! =)

*did one round of up and back, dumped the bb, found a song on my ipod I wanted to listen to and started again! =)

did I mention I hate burpees?????? but now they don't seem so scary!!! LOL

ROP - special report drills

week 13 day 4
ROP - special report drills/high tension drills

buy in:

• 20 pushups
• 3X5 goblet squat (12kg)

WOD:

• 10X1 bottom up press (12kg)

cash out:
ropes tabata!

• big doubles
• small figure 8's
• upper cuts
• outer circles: lg/sm
• alternate waves
• double figure 8's
• big doubles
• in and outs

NOTES:
** really worked on form today with the lower weights!
** great practice day!
** rope tabata - Fun! - haven't used them in a while

ROP - variety day

week 12 day 2
ROP - variety day - snatch practice

buy in:

• TGU: 12kg - 3l/3r
• 20 pushups

WOD:
from Jersey shore xfit.....

• Snatches (16kg)
• on the 1 minute mark for 15 minutes: 5l/5r

cash out:

• 3X5 goblet squat (16kg)

NOTES:
** wanted to practice snatches today. 15 minutes was tough
** last 3 rounds dropped  to the 12kg, which was really too light.... should have stayed with the 16kg...
** after doing 5l/5r, I had about 22 seconds left of the minute....

ETK - ROP/Variety Day

week  6 day 3
ROP Variety Day
Special Report drills

buy in:

• dislocates and rotational dislocates
• 20 pushups
• 20 squats

WOD:
Special report drill:  

• loaded clean + get-up (5X5, 5X1; alternate sets of each)
•  20kg

cash out:

• goblet squat
• 16kg
• 3X5

NOTES:
**some good advise given to me by a wise man ;) - work the drills and your c&p will get better!
....so that's what today is about. 
**I will be doing these drills every Thursday for a month, then switching to the high-tension drills.....
** the cleans with the 20kg were challenging but do-able 
** really concentrated on form, hip snap, taming the arc and tension.
** I wanted to do deadlifts today, but didn't think I had it in me, so I did goblet squats instead.
** I am going to have to figure out when I can deadlift, maybe the first variety day. I don't want to stop practicing them....