Drop Set Swings

buy in:

manila jumprope 1:00on/:30 rest  x3

16kg  10 sw/:15 rest x 5  (1:1 ratio) = 50sw

Drop set swings

5 rounds

:30 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

* no breaks/rests until the end of the round - set up the bells in a line, and moved from one to another continuously..... (as always for drop set swings)

150 swings each round - 750 swings

750 + 50 warmup swings = 800 swings

Planks:

straight arm 3x 1:00 on/:30 off

cash out:

Sage Rountree yoga

Doubles

warm up:

manila jumprope 1:00on/:30 rest  x3

Doubles: 

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

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

** decreased rest w/snatch =)  

Planks:

straight arm  1:00 on/:30 off x2

Doubles

warm up:

manila jumprope :30 on/:15 off x5

Doubles: 

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

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

Planks:

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

feet on stability ball 3x :30 on/ :30 off

Drop Set Swings

warm up:

from Tracy's blog post 6.28.11

* revised for a warm up:

12kg

4 sn tr, :15 /:15

8 sn tr, :30/:15

12 sn tr, :45/:15

16 sn tr, 1 min/:15

*fun!

Drop set swings

4 rounds 

:30 rest between rounds

24kg        15/15

16kg        25/25

12kg        35/35

150 swings each set = 600 swings total

Planks:

straight arm 1x :30 on/:30 off

feet on stability ball 3x :30 on/ :30 off

Snatches

TGU 3l/3r 16kg

Snatch 

12kg

3 rounds

3:00r/3:00l for 6:00 w/ 2:00 off

** first 2 min each arm, was fine; the last min of each arm was tough...

Planks:

straight arm 3x :30 on/:30 off

feet on stability ball 1x :30 on/ :30 off