Classic 100 #2

warm up:

3 pullups

14kg 1sn/1tr 2:00 nonstop

From Tracy's blog 7.17.11

"Classic 100" #2

16kg

10 2 hd sw (15/15)

20 2 hd sw (30/30)

30 2 hd sw (45/30)

40 2 hd sw (1 min/30) 

10 tr (15/15)

20 tr (30/30)

30 tr (45/30)

40 tr (1 min/30)

10 tr (15/15)

1 sw, 1 tr x 10 (30/30)

2 sw, 1 tr x 10 (45/30)

3 sw, 1 tr x 10 (1 min./30)

5/5 x 1 (15/15)

5/5 x 2 (30/30)

5/5 x 3 (45/30)

5/5 x 4 (1 min/30)

10 2 hd sw (15/15)

20 tr (30/30)

2 sw, 1 tr x 10 (45/30)

5/5 x 4 (1 min/30)

* 500 total swings

Planks:

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

feet on stability ball 1x 1:00 on/:30 rest

NOTES:
* I went ahead and shortened the rest periods - Tracy had a 1:1 ratio - My changes are in pink.
* Hit all times as Rx’d
* I wasn’t going to workout today -> going on vacation this afternoon - but when I saw this it looked like fun (which it was!!) so I did. ;)

H Snatch

Buy in:

• 3X3 Pullups
• TGU 16kg 3L/3R

WOD:

• H Snatch 14kg  16:00 nonstop

H Snatch, LCCJ

Buy in:

• 3X3 pullups
• 10 sw/:15 rest X5 (14kg)

WOD:

• 16kg
• H Snatch      5:00 w/:30 off
• 1A LCCJ       5:00 w/:30 off
• H Snatch      5:00 w/:30 off
• 1A LCCJ       5:00 w/:30 off
• H Snatch      5:00 w/:30 off
• Jerk               5:00 w/:30 off

NOTES:
** great workout, took it slow and steady, really worked on my form and handle placement of the bell in the rack position.
** don't know why I changed to the jerk from the lccj for the last round, just did.

H Snatch, LCCJ

Buy in:

• 3X3 pullups
• 10 sw/ :15 rest X 5  (14kg)

WOD:

• H Snatch (14kg)       5:00 w/:30 off
• 1A LCCJ (16kg)        5:00 w/:30 off
• H Snatch (16kg)       5:00 w/:30 off
• 1A LCCJ (16kg)        5:00 w/:30 off 
• H Snatch (16kg)       5:00 w/:30 off
• 1A LCCJ (16kg)        5:00 w/:30 off

H Snatch, LCCJ

Buy in:

• 3X3 Pullups
• 10 sw/:15 rest X 5 (12kg)

WOD:

• H Snatch (14kg)     5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off
• H Snatch (14kg)     5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off 
• H Snatch (14kg)     5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off

1050 Swings

Buy in:

• 2X3 Pullups
• 1X3 Pullups w/ 10# weighted vest

WOD:
 Tracy's Thanksgiving Day workout

12kg swings

10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

1st rotation

10 tr x 1, 15 sec work/rest (10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

total 16.25 minutes, 410 swings
2nd rotation

10 tr x 1, 15 sec work/rest (10 sw)
10 2 hd sw x 1, 15 sec work/rest ( 30 sec 10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
10 2 hd swings x 2, 15 sec work/rest (1.0 min 20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
10 2 hd sw x 3, 15 sec work/rest (1.5 min 30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
10 2 hd sw x 4, 15 sec work/rest (2.0 min 40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
10 2 hd sw x 5, 15 sec work/rest (2.5 min 50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
10 2 hd sw x 6, 15 sec work/rest (3.0 min 60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
10 2 hd sw x 7, 15 sec work/rest (3.5 min 70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

26.75 min. 640 sw

Total 43 minutes 1050 swings



NOTES: 
** Love this workout! This is the first time I've done the entire workout and it was FUN!

Drop Set Swings

Buy in:

• Pullups:
• 2X3 unweighted
• 1X3 10# weighted vest

• 100 12kg swings

WOD:

• 4 rounds:
• :30 seconds rest between rounds
• 20kg       15/15
• 16kg       25/25
• 14kg       35/35

rest 1:00

• 1 round
• 20kg       15/15
• 16kg       25/25
• 14kg       40/40 (forgot to stop at 35)

Cash out:

• 140 12kg swings (a la Tracy)
• 20 tr
• 10 sw tr
• 5/5 X2
• 10/10
• 5/5 X2
• 10 sw tr
• 20 tr

NOTES:
** forearms were burning after the 5th round, but still had more energy in me, so I knocked out 140 more swings to make 1000 for today - now there's only 1500 more to do for the week!LOL
** used competition bells for the wod! 
** 1000 swings today


running total of swings for week 4: 1000

H Snatch, LCCJ

Buy in:

• 3X3 Pullups
• 100 Swings 

** total swings for week 3: 2000

WOD:

• H Snatch (14kg)      5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off
• H Snatch (14kg)      5:00 w/:30 off
• 1A LCCJ (16kg)       5:00 w/:30 off

NOTES:

** really tired this morning, no umph =(
** used new bells! =)

Drop Set Swings

Buy in:

• 3X3 pullups
• 10 2H swings X5 (50 swings) 12kg

WOD:

• Drop Set Swings:
• 5 rounds
• :30 seconds rest between rounds
• * 24kg       15/15
• * 16kg       25/25
• * 12kg       35/35

....rest :45 seconds

• 1 round:
• * 24kg       15/15
• * 12kg        35/35

Cash out:

• 100 Swings (12kg)

total swings today (start of week 3) 1000
 

H Snatch, LCCJ

Buy in:

• Pullups 3X3
• Jump rope:  3 rounds:   :30 on/:30 off

WOD:

• 16kg for all exercises:
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off
• H Snatch        5:00 w/:30 off
• 1A LCCJ         5:00 w/:30 off

NOTES:
* Awesome workout - took it slow and steady. form looked good!

Swings a la Tracy

Buy in:

• 3X3 pullups

WOD:
** copied from Tracy Reifkind's Blog (11.25.10)

• 12kg swings
• 10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

• 1st rotation 
• 16kg swings:
• 10 tr x 1, 15 sec work/rest (10 sw)
• 1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
• 2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
• 3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
• 4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
• 5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
• 6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
• 7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

1 minute rest
total 16.25 minutes, 410 swings


total swings for the December challenge week 2 (12.8-12.15) : 1410 

Drop Set Swings

Buy in:

• 3X3 Pullups
• 100 swings 12kg

WOD:

• Drop Set Swings:
• 5 rounds
• :30 seconds rest between rounds
• 24kg     15/15
• 16kg     25/25
• 12kg     35/35

Cash out:

• 50 swings 8kg

** added the 50 swings in the cash out to come out to an even 900 swings today. Good start to week 2 challenge of 1500 for the week.=)

H Snatch, LCCJ

Buy in:

• 3X3 Pullups
• 100 Swings 12kg

WOD:

• H Snatch (14kg)     12:00 w/1:00 off
• 1A LCCJ (16kg)     10:00 

** for the H snatch, switched as follows: 1 minute r/ 1 minute l, etc. 

Cash out:

• 100 Swings 12kg

total swings this week: 1000

H Snatch, LCCJ

Buy in:

• Pullups 3X3
• 100 Swings a la Tracy (12kg)

WOD:

• H Snatch (14kg)       10:00.....1:00 off
• 1A LCCJ  (16kg)       10:00

NOTES:

** switched things up today, just for fun - 10 min, challenging - more so for the LCCJ than the snatch....
** didn't need the full 1 min rest, but thought I should be smart and take it =)...45 seconds would have been perfect....
** may do this workout again on monday, as a light day and go back to my reg. scheduled workout for friday next week.


H Snatch: 12RPM
1A LCCJ: 6-8 RPM

week 1 swing total: 900

Drop Set Swings

Buy in:

• Pullups 3X3
• TGU 12kg 5l/5r

WOD:

• Drop set swings:
• 4 sets
• :30 rest between each set:
• 24kg       15/15
• 16kg       25/25
• 12kg       35/35

total 600 swings

NOTES:
** best session of drop set swings yet!
** grip was really good - concentrated on thumb placement and grip

* on a different note, I really thought about doing the December challenge,  but decided to hold off until a later date. .... I hope Gayle, Lisa and  Melissa got off to a great start today!!! =)

H Snatch, LCCJ

Buy in:

• Pullups: 3X3
• Jump rope: 3 rounds :30 on/:30 off

WOD:

• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (20kg)   5:00 w/:30 off
• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (16kg)   5:00 w/:30 off
• H Snatch (14kg)    5:00 w/:30 off
• 1A LCCJ (16kg)   5:00 w/:30 off

Drop Set Swings

 Buy in:

• 3X3 pullups
• 30 swings 8kg switching every 5 reps

WOD:

• 2 rounds:
• 24kg 15/15
• 16kg 25/25
• 12kg 35/35
• :30 seconds rest between sets
• 150 swings each set

rest :30 seconds and into:

• 2 rounds
• 20kg  15/15  15/15
• 12kg   35/35  25/25
• 1:00 rest after 3rd round
• 180 swings each set

total swings today:  660


NOTES:
* only wanted to do 4 sets today, since I switched my rest day around, and I will be training tomorrow.
* wanted to try the drop set swings with 2 bells - when I picked up the 20kg to swing 15/15 I had more in me, so I did 15/15 again, then dropped to the 12kg. 
* I start to lose my grip with the heavier bells around 10 reps and have to really work to get to 15!!

1/2 Snatch, LCCJ

Buy in:

• Pullups: 3X3
• Jumprope:
• 3 rounds
• 1:00 on/ :30 off

WOD:

• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (20kg)     5:00 w/ :30 off
• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (16kg)     5:00 w/ :30 off
• 1/2 Snatch (14kg)    5:00 w/ :30 off
• 1A LCCJ (16kg)     5:00 w/ :30 off

NOTES:
* Slow and Steady was the buzz word for today ;)
* wanted to really work on form, was consistent with the 1/2 snatch at 10RPM, though I've done more, really wanted to take it Slow and Steady and work on form, form, form!!
* form rocked for all rounds!! 
* switched every 5 reps for all rounds except the LCCJ with the 20kg, switched every 2 reps.
** I would like to not do pullups, but I don't want to lose the skill - dropping them to 3X a week - still may be too much....? 

1/2 Snatch, LCCJ

Buy in:

• pullups 3X3
• jumprope:
• 2 rounds
• 1:00. on/ :30 off

WOD:

• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1A LCCJ  (20kg*)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off
• 1A LCCJ  (16kg)   5:00 w/:30 off
• 1/2 Snatch (14kg)   5:00 w/:30 off

NOTES:
* dropped down to the 16kg, to complete the last minute - just dragging a bit this morning.....

Drop Set Swings

Buy in:

• Pullups: 3X3
• TGU: 12kg - 3L/3R

WOD:

• 5 rounds:
• 24kg 15/15
• 16kg  25/25
• 12kg  35/35

* 750 swings
* :30 rest between rounds 1-3
* 1:00 rest after rounds 4&5

• 1 round
• 24kg  10/10
• 16kg  30/30
• 12kg  40/40

* 160 swings
**couldn't go another round of 15/15 with the 24, so dropped to 10/10, but then couldn't figure out the numbers in my head at that point to = 150. I was thinking I dropped 10 reps so add 10, but I should have only added on to the 16 OR the 12 not both! LOL

** total - 910 swings today! (in about 30ish minutes, but not sure of the exact time - wasn't paying attention!)
** forearms were ON FIRE!!