Squat, Swing/Jerk

Buy in:

• Jumprope :30 work/:30 rest X3
• squats 12kg 4L/4R

WOD:

• Squats
• 10 minutes:
• 7 minutes 16kg
• 3 minutes  14kg

• Swing/Jerk 
• 16kg
• 20 minutes NONSTOP
• 2 rounds:
• :30/:30  5:00 Swings, :30/:30  5:00 Jerks

NOTES:

** Squats: went the 7 minutes with the 16kg, wanted to go 10 min. total, so I dropped to the 14kg - I did not stop when I switched from the 16 to 14 kg- couldn't do 10 min. with the 16kg....yet ;)
** alternated racked and goblet squats
** jerk: 8rpm round 1, 7rpm round 2

Push Press, Clean, Squat

Buy in:

• TGU 12kg 2l/2r
• Jumprope: 3 rounds: :30 on/:30 off

WOD:

• Push Press - drop sets:
• * 20kg   5/5
• * 16kg   5/5
• * 14kg   10/10
• .......rest :30 
• Clean (16kg)      5:00 w/:30 off
• Squat (16kg)      5:00 w/:30 off
• Push Press - drop sets:
• * 20kg   5/5
• * 16kg   5/5
• * 14kg   10/10
• .......rest :30 
• Clean (16kg)      5:00 w/:30 off
• Squat (14kg)      5:00 w/:30 off

NOTES:
** Clean and squat; switched on the minute instead of every 5 reps
** I think not using the 20kg for jerks on monday, helped todays training:  I was able to push press the 20kg 5X (last week only 4) and I didn't have to drop weights till the second round for the squat.

Timed Sets

Buy in:

• Russian Pullup Program
• day 4
• 3,3,2,1

WOD:

• Push Press (16kg)
• switch as needed (every 3 reps) 
• 3 Rounds
• 3:00 w/ :30 off

** 6 RPM

• Swing (16kg)
• 3 Rounds
• :30/:30 for 3:00 w/ :30 off 

** last round was Hard!!
** happy I used the 16kg for all rounds =)

• Squat (14kg)
• NONSTOP 5:00

** HARD!! barely made it thru!
** switched every 5 reps
** did not count reps after 1st minute, first minute - 7 RPM - probably less by the last minute!
** all squats racked, switching r/l except last :30 goblet squat

NOTES:
** todays workout was a personal best for me. I used the weights I wanted and was able to stick with them for all Rx'd rounds. I considered dropping to the 14kg for the last round of swings, but then felt good enough to push through. I had the 14 close by though, just in case ;)

Timed Sets

Buy in:

• Russian Pull up Program
• day 4
• 3,3,2,1

WOD:

• Press or Push Press (16kg)
• switching every 5 reps
• 3 rounds
• 3:00 w/ :30 off

** 7 RPM
** all push presses

• Press+Windmill 
• switching every 3 reps
• 2 rounds
• 3:00 w/ :30 off

round 1 - 14kg
round 2 - 12kg
** 4 RPM

• Swing (16kg/ 14kg)
• 3 rounds
• :30/:30 for 3:00 w/ :30 off
• 16kg - 1st 2 rounds
• 14kg - last round

• Squat (14kg)
• NONSTOP 5:00

** all racked squats
** 6 RPM

NOTES:
** really thinking I should drop my weights for the press/push press and the squat. I can do it with the heavier weights, but I am way on the bottom or not hitting the Rx'd RPMs......

Timed Sets

Buy in:

• TGU
• 12kg
• 3L/3R

WOD:

• Press or Push Press (14kg)
• Switching every 5 reps
• 3 rounds
• 3:00 w/ :30 off

* 9 RPM
* mostly presses, some PP

• Press+Windmill (12kg)
• Switching every 3 reps
• 2 rounds
• 3:00 w/ :30 off

* 5 RPM

• Swing (14kg)
• 3 rounds
• :30/:30 for 3:00 w/ :30 off

* 37 RPM

• Squat
• alternated racked squat & goblet squat
• NONSTOP 5:00

* 4:00 w/ 14kg
* last minute with 12kg
* 8 RPM with the 14kg for the first 2 minutes, then 6 RPM
* went to fast the 1st 2 minutes - need to WORK THE TIME!!
* I'm thinking maybe I should be using the 12kg for this since I only hit 6 RPM with the 14...., although it felt really light when I switched to it....?




NOTES:
** again used lighter weights then I normally would - back is better, about 95%, so I am still taking it easy.
** even though I dropped the weights, I still got an AMAZING workout today!!

Timed Sets

Heavy Day

Buy in:

• jumprope - white manila
• 3 rounds
• 30 seconds on/ 30 seconds off

WOD:

• Push Press (16kg)
• 5 rounds
• :30/:30 for 2:00 w/ 1:00 off - what was planned.....
• Ended up doing:
• 2 rounds - :30/:30 for 2:00 w/ 1:00 off
• 3 rounds - :30/:30 for 3:00 w/ 1:00 off
• 8 RPM

** definitely needed the 1:00 rest

• Swing (16kg/14kg)
• 4 rounds
• :30/:30 for 3:00 w/ :30 off
• 3 rounds with the 16kg
• 1 rounds with the 14kg

• Squat (14kg)
• NONSTOP 5:00
• rack squat
• switching sides every 5-6 reps
• last 20 seconds goblet squat

** HARD! 

6 week SL and SV plan

week 1 
Wednesday

buy in:

• 8 kg
• 10 halos
• 10 windmills
• 10 squats

WOD:

• 5X3 clean and press ladder with pullups (14kg)
• 3 minute rest between ladders

cash out:

• Swings (16kg)
• 10 minutes
• top of the minute:
• 15 swings
• 30 jumprope (added in myself, not part of program)
• 150 swings total

RoP - Heavy day

Heavy - afternoon workout

buy in:

• 8kg
• 10 halos
• 10 squats

WOD:

• 3X3 c&p ladders with pullups (16kg)

cash out:

• Swings (16kg)
• 9 minutes
• 40 seconds on/ 20 seconds off
• 23 swings per 40 seconds
• 207 swings

NOTES:
clean and press: 
*rested 3 minutes between ladders
*rested 1 minute between the 2nd and 3rd rung  
*tough workout
Swings:  
*haven't done 40 seconds on in a Long time!! that was tough!!
*really happy with my form for swings

RoP - HEAVY DAY

HEAVY ;)

buy in:

• rotational dislocates
• dislocates
• 2 rounds of:
• 10 halos (12kg)
• 10 squats
• 10 pushups

WOD:

• 5X3,5,7 C&P with pullups (14kg)

cash out:

• Swings (16kg)
• 10 minutes
• 45 seconds on/ 15 seconds off
• alternated 1 arm swings by the minute
• 26 swings per minute

• finished cash out - waited 3 minutes
• knocked out 40 continuous 1 arm swings (16kg)
• TOTAL Swings: 300

NOTES:
C&P
* great workout! 7 c&p in a row is not easy!
* rested 3 minutes between ladders 1-3 and 4 minutes after ladder 4
* rested 1 minute after the 5 rungs in ladders 3-5
* c&p's took 48 minutes
Swings:
* TOUGH!
* barely made it through...forearms are burning!

RoP - light day

buy in:

• 10 halos (12kg)
• 10 squats
• 10 pushups

WOD:

• 1X3 c&p with pullups (14kg)
• 4X3 c&p with pullups (16kg)

cash out:

• Snatches (16kg)
• 6 minutes
• Pyramid as follows:
• 1st round: 1l/1r, 2l/2r, 3l/3r, 4l/4r,5l/5r
• 1 minute rest
• 2nd round: 1l/1r, 2l/2r, 3l/3r, 4l/4r
• 30  seconds rest
• 3rd round: 1l/1r, 2l/2r, 3l - gymboss beeped but I finished up with 3r

NOTES:
c&p
* rested 2 minutes after the first 2 ladders, 3 minutes rest after the 3rd and 4th ladder
* rested 1 minute between 2nd and 3rd rung in the 5th ladder
Snatches
* Really happy with my form today!!
* 62 snatches with the 16kg in 6 minutes

RoP - HEAVY DAY

HEAVY

buy in:

• 2 rounds
• 10 halos (8kg)
• 10 squats
• 10 pushups

WOD:

• 5X3,5,7 c&p with pullups (14kg)

cash out:

• Swings (20kg & 16kg)
• 9 minutes
• 45 seconds on/ 15 seconds off
• as follows:
• 1st round  - 2 handed 20kg
• rest of rounds alternated arms each round -16kg

NOTES:
c&p
* rested 3 minutes between 1-4 ladders, rested 3.5 minutes after the 4th ladder
* ladders 3-5 rested 1 minute between 5 rungs and 7 rungs
* form looked GREAT! 
*I had no banging of my forearms on the clean and good tension on the press =)
Swings
* knew I didn't have it this morning to do 9 minutes of 45/15 with the 20kg so I just did one round of that
* 9 minutes is tough - made it through by the skin of my teeth!!!!

* whole workout took exactly an hour! I was surprised since I rested so much during the c&p's and rested a full 5 minutes before I started the swings! I think doing the 3,5,7 is faster for the heavy day - and I like it better!

RoP - HEAVY DAY

week 16 day 5
RoP - Heavy Day

buy in:

• 2 rounds
• 10 push ups
• 10 squats

WOD:

• 5X5 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 6 minutes
• 1 minute on/ :15 seconds rest
• 5 rounds

NOTES:
c&p
* went well today, really got the tension and groove thing going!
* finished in less than an hour (my goal!)
* rested 2 minutes between 1st and 2nd ladder, rested 1.5 minutes between all others but the last I only rested 1 minute.
* This is the last time I am doing 5X5 with the 16kg this time around. I did it 3X now, and I think next heavy day will be my "test" day.
Swings:
* went well.

RoP - medium day

RoP - Medium day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 4 minutes
• decided to do a tabata: 
• 20 seconds on/ 10 seconds off 
• 8 rounds

NOTES:
C&P
** Went REALLY well!!!!! =) Smooth, steady and went up easily. NOT ONE PUSH PRESS!!
** rested 1 minute between rounds
** since this is not a race ;) I will continue to rest no less than 1 minute between rounds..what's the rush??? =)
* I could not believe how well this practice went, since Mondays was not so good! I guess I just needed to get back into the "groove"
** I really felt my form was Spot On perfect for all but a few of the presses! (once or twice on the left I  stuck my hip out a little - )
Swings:
** when I rolled a 4, I was going to see how long I could go with out a break, and then realized.....Hey! I could do a tabata!
** not sure if that counts, but I did it ;)
** kept a steady pace of 13 swings during the 20 seconds of work
**rounds as follows:

• 4 rounds 2 handed
• 2 round right hand
• 2 rounds left hand