normal weight bell (16kg)
10 2 hd sw
9/1 x 2 (1 set R, 1 set L)
8/2 x 2
7/3 x 2
6/4 x 2
5/5 x 2
4/6 x 2
3/7 x 2
2/8 x 2
1/9 x 2
10/10 one hand swings
210 swings 10 min
challenging weight bell:
1x through with the 18kg
2nd time through with the 20kg:
5 2 hd sw + 5 one hd sw x 2 x 5 ( 10 sets total 5/5 R, 5/5 L)
100 swings, 5 min
total 200 swings, 10 min
Heaviset bell, last rotation :
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
Having so much fun, I decided to do this with snatches, so I did the first rotation, same principle, but with a twist:
all swings were 1 handed except the first set of 10 2hd sw -
Since I was using the 12kg, I condensed my rests: gymboss set at :15 intervals, rested until the next beep - worked out to :15-:10 rests until 1sw/9sn, then less than
:10 ... I rested :15 seconds between 10sn r and 10 sn l -
total time was 10 min, 45 seconds
12kg:
10 2 hd sw
9 1hd sw/1 sn x2 (1 set R, 1 set L)
8 1 hd sw/2 sn x 2
7 1hd sw/3 sn x 2
6/4 x 2
5/5 x 2
4/6 x 2
3/7 x 2
2/8 x 2
1/9 x 2
10/10
total snatches: 110
Snatch challenge total: 4210
RKC plank: :15on/ :15off
NOTES:
** Wow, was this FUN!! A definite do again. I had no plans to snatch today, but I really enjoyed this!
** Wow, was this FUN!! A definite do again. I had no plans to snatch today, but I really enjoyed this!
