Sinister, Roundabouts

TGU    16kg  3r/3l

Sinister

5 sw w/24kg

10 sw w/16kg

15 sw w/20kg

20 sw w/24kg

4 rounds, 10 min, 200 swings

Roundabouts - EWR

1 sw rdab w/24kg  1 min. work/rest   40 swings

2 sw rdab w/20kg  1:15 min work/rest   50 swings

3 sw rdab w/16kg  1:30 min work/rest   60 swings

2 rounds,  300 swings

total 500 swings today

NOTES:
** WOW did the 16 feel light!!! :)

1000 swings

Roundabout fun

First 5 sets done with the 16kg, all one minute rest periods.

1 sw rdbt (1 min/1 min)

2 sw rndbt (1.25/1)

3 sw rdbt (1.5/1)

4 sw rdbt (1.75/1)

5 sw rdbt (2/1)

300 sw 12.5 min

20 kg 1 sw rdbt (1/1)

16kg 1 sw rdbt (1/1)

20 kg 1 sw rdbt (1/1)

16kg 2 sw rdbt (1.25/1)

20 kg 1 sw rdbt (1/1)

16kg 3 sw rdbt (1.5/1)

20 kg 1 sw rdbt (1/1)

16kg 4 sw rdbt (1.75/1)

20 kg 1 sw rdbt (1/1)

16kg 5 sw rdbt (2/1)

20 kg 1 sw rdbt (1 min.)

36 min total

240 20kg sw

600 16kg sw

840 total swings

finished up with

20kg 1 sw rdbt  (1/1) x4

160 swings

total 1000 swings

44 minutes:   400 20kg sw, 600 16kg sw

NOTES:
** didn’t set out to do 1000, just was having fun with the roundabouts and didn’t want to stop :)

1000 Swings

DAY 7

TGU   16kg   3r/3l

24kg Swings

20 sw/:30 rest (1:1 ratio)  x10

** miss counted and when I looked at the gymboss it was 10 rounds!

200 swings

More Roundabout Fun with the 20kg  12/4/11

First 5 sets done with the 16kg, all one minute rest periods.

1 sw rdbt (1 min/1 min) - 40 sw

2 sw rndbt (1.25/1)  - 50 sw

3 sw rdbt (1.5/1)  - 60 sw

4 sw rdbt (1.75/1)  - 70 sw

5 sw rdbt (2/1)  - 80 sw

300 sw 12.5 min

20 kg 1 sw rdbt (1/1)    40 sw

16kg 1 sw rdbt (1/1)      40 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 2 sw rdbt (1.25/1)  50 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 3 sw rdbt (1.5/1)    60 sw

20 kg 1 sw rdbt (1/1)      40 sw

16kg 4 sw rdbt (1.75/1.75)    70 sw  **

20 kg 1 sw rdbt (1/1)     40 sw

16kg 5 sw rdbt (2/2)       80 sw **

20 kg 1 sw rdbt (1 min.)    40 sw

36 min total

240 20kg sw

600 16kg sw

** changed rest time!!!

840 total swings

Yoga:  Quick Fix

total swings today: 840+200= 1040

ongoing swing challenge:  7040/10000

NOTES:
** UGH!! really? only day 7?!?!! 

1000 Swings

DAY 6

2 chinups - hold at the top

24kg Swings

10sw/:15 rest (1:1 ratio)  x16 

160 swings

More Roundabout Fun with the 20kg

First 5 sets done with the 16kg, all one minute rest periods.

1 sw rdbt (1 min/1 min) - 40 sw

2 sw rndbt (1.25/1)  - 50 sw

3 sw rdbt (1.5/1)  - 60 sw

4 sw rdbt (1.75/1)  - 70 sw

5 sw rdbt (2/1)  - 80 sw

300 sw 12.5 min

20 kg 1 sw rdbt (1/1)    40 sw

16kg 1 sw rdbt (1/1)      40 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 2 sw rdbt (1.25/1)  50 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 3 sw rdbt (1.5/1)    60 sw

20 kg 1 sw rdbt (1/1)      40 sw

16kg 4 sw rdbt (1.75/1)    70 sw

20 kg 1 sw rdbt (1/1)     40 sw

16kg 5 sw rdbt (2/1)       80 sw

20 kg 1 sw rdbt (1 min.)    40 sw

36 min total

240 20kg sw

600 16kg sw

840 total swings

Yoga: Warrior Flow

total swings today: 840+160= 1000

ongoing swing challenge:  6000/10000

NOTES:
** FUN FUN FUN!!

Roundabouts

From Tracy’s Blogpost HERE

1 roundabout = 8 reps

5 roundabouts = 40 reps/1 min

1st rotation -120 reps

12kg 5 rd ab (40 reps, 1 min/1 min)

16kg 5 rd ab (40 reps, 1 min. 1 min)

20kg 5 rd ab (40 reps, 1 min. 1 min)

2nd rotation - 140 reps

12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

20kg 5 rd ab (40 reps, 1 min/1 min)

3rd rotaion - 150 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/30)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

20kg rd ab (40 reps, 1 min/ 1 min)

4th rotaion - 110 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/30)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

total swings: 520

Straight arm planks: 1:30on/:15off x3

NOTES:
** once again, forgot to tape hands and opened a blister under my pinkie, so I didn’t finish the last rotation. =(

Roundabouts

3 pullups

16kg TGU 3/3

tried the 20kg snatch today:

12kg snatch  5/5

14kg h snatch 5/5

16kg h snatch 5/5

20kg h snatch 1right - left got up but not good form- arm was too far away from my head. I was able to control the bell down to the floor though. 

From Tracy's blog post HERE

Roundabouts 

2 hd sw,

tr R

R one hd sw

tr 2 hd

2 hd sw,

tr L,

L one hd sw,

tr 2 hd

1 roundabout = 8 reps

5 roundabouts = 40 reps/1 min

1st rotation -120 reps

12kg 5 rd ab (40 reps, 1 min/1 min)

16kg 5 rd ab (40 reps, 1 min. 1 min)

20kg 5 rd ab (40 reps, 1 min. 1 min)

2nd rotation - 140 reps

12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

20kg 5 rd ab (40 reps, 1 min/1 min)

3rd rotaion - 150 reps

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

20kg rd ab (40 reps, 1 min/ 1 min)

total time 18 min. - 410 swings

NOTES:
* the roundabout confusing till I got it. followed the utube video for the first 3 sets in the first rotation till I got it...follwed the whole video for the last part of the workout.....

** hit times as rx’d

Swings

Buy in:

• TGU
• 20kg
• 3L/3R

WOD:

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

600 swings

Cash out:

• Tracy's Roundabout swings
• 24kg
• pyramid to 4 and then back down:
• started at the top of the minute
• 1 2h sw/ 1sw L/1 2h sw/ 1sw R X3
• 1 2h sw/ 2sw L/ 1 2h sw/ 2 sw R X3
• 1 2h sw/ 3sw L/ 1 2h sw/ 3 sw R X2
• 1 2h sw/ 4sw L/ 1 2h sw/ 4sw R X2
• then worked my way back down

NOTES:
** good workout today. 
** I think Tracy has ruined me for all other swings - her swing routines are so much fun, I only want to do them!! =)  
** The roundabouts were fun and went fast!