H Snatch 16kg

Swings   24kg    10sw/:15 rest  x10  (100 swings)

H Snatch   16kg    6r/6l  w/:30 rest x4

H Snatch   16kg    6r/6l  w/:45 rest x6

H Snatch   16kg    6r/6l  w/ 1:00 rest x5

** all sets were 1:00 work

** total 180 snatches

NOTES:
** took a 2 min rest after 10 sets.  10 sets was my goal, wasn’t sure what I wanted to do next. decided to do 5 more sets of h snatch and end the training for the day

Swings, H Snatch

Swings   24kg   20 sw/:30 rest x5

H Snatch   20kg   :30r/:30l for 3:00 w/3:00 rest x3

** 4rpm (2r/2l)

** 1 h snatch every :15; held at top :10

GS swings  24kg  :30/:30 for 1:00 w/1:00 x 3

H Snatch holds; pacing

24kg Swings

10 sw/:15

20 sw/:30

30 sw/:45

40 sw/1 min 

5 min, 100 swings

H Snatch  20kg   5:00 work/2:00 rest x3

** 1st set: at top of :30- held at top for :20; held in rack for 

:10 

** 2nd set: held at top for :15-:20; held in rack :05 -  3-4rpm

** 3rd set: paced h snatch at top of :15 - held at top for the rest of the :15 - 4rpm

** all sets alternated arms 1r/1l

Swing, H Snatch, LCCJ

3 chin ups

One Hand Swing Practice Workout  

24kg

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

H Snatch    14kg    4:00r/4:00l  for 8:00  (14rpm)

56l/56r

** rest 3:00

1ALCCJ      14kg     5:00r/5:00l for 10:00  (10rpm)

50r/50l

Yoga:  Standing Hip Openers

Swings, H Snatch, LCCJ

3 chin ups

1x10 ab wheel rollouts

All sets of “ten”

24 kg

warm up only:

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

H Snatch    14kg    4:00r/4:00l  for 8:00  (14rpm)

56l/56r

rest 4:00

1ALCCJ      14kg     5:00r/5:00l for 10:00  (9-10rpm)

first 3 min 9rpm; last 2 min  10 rpm

47r/47l

Yoga: Quick Fix

H Snatch, Jerk, Clean

3 chinups

2x6 ab wheel roll outs

One Hand Swing Practice  

rotation #3  24kg

H Snatch   16kg   1:00r/1:00l  for 6:00  (12rpm)

** 2 min rest

1AJerk        16kg   2:00r/2:00l; :30r/:30l  for 5:00  (14rpm)

** 2 min rest

Clean        16kg    3:00r/3:00l for 6:00 (12rpm)

** just for fun, and I had the time :)

Yoga: Quick Fix

HAPPY 16th BIRTHDAY ARI!!!

H Snatch, LCCJ, LCCP

3 chin ups

ab wheel roll outs  2x6

Swings     20kg:   5 2 hd sw + 5 one hd sw  x 2 x 10

100 swings 

H Snatch   14kg  3:00r/3:00l; 1:00r/1:00l; 1:00r/1:00l for 10:00   (14rpm)

** paced 3-4 sn every :15

** planned to stop at 6:00, but having so much fun I wanted to continue

rest 3:00

1ALCCJ   14kg  1:00r/1:00l  for 6:00 w/1:00off  (11rpm)

** paced 5-6 c&j per :30

** I think my arms were fatigued from the snatches, wanted to do 3/3 for 6, but knew that wasn’t happening after the first minute :(

Long Cycle Clean and Press    14kg   3 sets of 5r/5l

** don’t know why I tried this - not fun or challenging....

Yoga: Hip Openers

Snatch, Goblet Squat

3 chin ups

ab wheel roll outs 2x6

Swing  20kg.... 5 2hd 5r; 5 2hd 5l x10  100 swings

Snatch 12kg:

3:00r/3:00l for 6:00  (24rpm)

72r/72l - pr!

** 3 min rest

2:00r/2:00l for 4:00 (24rpm)

48r/48l

** 3 min rest

1:00r/1:00l for 2:00  (24rpm)

24r/24l

** 1:00 rest

Goblet Squat    16kg   3x3

Yoga:  Hip Openers

NOTES:
** increased chinups, ab wheel and rpms today :)

Swings, H Snatch, Jerk

3 chinups

2x5 ab wheel roll outs

One Hand Swing Practice

rotation #3  24kg

H Snatch   16kg   1:00r/1:00l  for 6:00  (11rpm)

** 2 min rest

1AJerk        16kg   1:00r/1:00l  for 6:00  (14rpm)

Yoga: Quick Fix

NOTES:
** Short on time today, doesn’t look like much, but it was a good training session.  Form was spot on for all exercises!!

H Snatch, LCCJ

2 chin ups

ab wheel roll outs  2x5

Swings     20kg:   5 2 hd sw + 5 one hd sw  x 2 x 3 

H Snatch   14kg  5:00r/5:00l for 10:00   (12rpm)

** paced 3 sn every :15 -  60r/60l

** slowed the pace since time increased

** form looked purty ;) - still had some left in the tank

rest 2:00

1ALCCJ   14kg  5:00r/5:00l  for 10:00   (11rpm)

** paced 5-6 c&j per :30  -  55r/55l

** again slowed pace since time increased

Yoga: Hip Openers

Swings, Snatches

5/5 Swing Worksets

16kg  all rests :15   

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

10/10 x1, 30/15 work/rest

15/15  x 1, 45/15 work/rest

20/20 x 1, 1 min/15rest

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

10/10 x1, 30/15 work/rest

15/15  x 1, 45/15 work/rest

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

10/10 x1, 30/15 work/rest

5/5 x 1

Rest 1 min

Repeat

20 min., 520 swings

Snatch Pacing  14 kg

4 snatches in :15 

:30 rest between sets

4r/4l x2

8r/8l x2

12r/12l x1

2 sets of 5 ab wheel rollouts

1200 Swings, Snatches

2 pullups

300 Swing Combination workout HERE

Thursday combo:

w/12kg

40-50-60-70-80 = 300

40 reps = 1.0 min (2 hd swings)

50 reps = 1.25 min (transfers)

60 reps = 1.5 min (1 sw, 1 tr x 30)

70 reps = 1.75 min (5/5 x 7)

80 = 2.0 min (10/10 x 4)

These five sets equal one rotation. I completed these rotations 4 times, starting with :45 seconds rest periods, then shortening the rest period in each rotation by 15 seconds ( 45 sec, 30 sec, 15 sec., no rest). 

#1 rotation = 11.25 min

#2 rotation = 10 min

#3 rotation = 8.5 min.

#4 rotation = 7.5 min 

37.25 min. 1200 swings

Snatches:

snatch pacing with the 12kg
5/5 x4   1 min rest (2 min continuous snatches/1 min. rest)

5/5 x3   :45 rest

5/5 x2   :30 rest

5/5 x1   :15 rest

5/5 x1   :15 rest

5/5 x2  ....then the dog needed to go out!! :p so I stopped :(

it was hard pacing the snatches to do 5 in :15 seconds, I think my VO2 is 7 in :15 seconds

Total swings today:  1200

swing challenge:     11,200/10,000 - personal new goal : 12,000