Buy in:
14kg
1 sw/1 tr x 10 w/ :30 rest
2 sw/ 1 tr x 10 w/ :30 rest
4 sw/ 1 tr x 10 w/ :30 rest
9 sw/ 1 tr x 10 w/ :30 rest
Training:
H Snatch (16kg) 4:00
Swing Jerk Combo (20kg)
3 rounds
Swing :30/:30 for 2 min.
Jerk :30/:30 for 2 min
rest :30
Swing 20kg 3:00
NOTES:
** wasn't sure what I wanted to do today..... mixing the HS and GS styles - not working so well for me. I need to make a decision what I want to do....
Buy in:
Training:
- Swing/Jerk Combo 16kg 20 minutes NONSTOP
combos as follows:
Swing 1:00/1:00 for 5 minutes
Jerk 1:00/1:00 for 6 minutes
Swing :30/:30 for 5 minutes
Jerk 1:00/1:00 for 4 minutes
total swings today: 380
total swings for the month: 7232
Buy in:
- TGU
- 24kg
- 3L/3R
- 1 min. rest
- 1L/1R
** Whoo Hoo!!
Training:
- Swing/Jerk Combo 16kg 22 min. NONSTOP
Combos as follows:
Swings :30/:30 for 5 min
Jerks :30/:30 for 1 min, then switch arms at top of the min for 5 min. @ 11RPM
Swings :30/:30 for 5 min
Jerks switch arms at top of the min for 4 min. @ 11RPM
Swings :30/:30 for 2 min.
NOTES:
** fun workout today!
** Jerks at 11RPM with one arm is a pr today! =)
** 4L/4R TGU with the 24kg is a pr today! =)
total swings today: 456
running monthly total swings: 3848
Buy in:
- 12kg
- 3 rounds
- 1 swing/1 snatch/1 transfer
- 1:00 work/:30 rest
WOD:
- Swing/ Jerk Combo 16kg 30 minutes NONSTOP
Combo done as follows:
3 rounds:
Swing :30/:30 for 5:00 Jerk :30/:30 for 5 minutes
NOTES:
Jerk - 8 RPM 1st 2 rounds/ 7RPM last round
Buy in:
- 200 swings a la Tracy style - 12kg
WOD:
- 16kg
- Clean + Squat 10:00 w/ 1:00 off
- Swing/Jerk Combo 26 minutes NONSTOP
Swing/Jerk combo done as follows:
2 rounds:
Swings :30/:30 for 5:00 Jerk :30/:30 for 5:00
1 round:
Swings :30/:30 for 3:00 Jerk :30/:30 for 3:00
NOTES:
** was going to jerk for 3-5 min. with the 20kg. started with the right side, did 5 jerks in :50, switched to left side, got one up but it was wonky, then next try, it wouldn't even go up!! not sure if its my forearm deal or mental - worried about my grip/forearm- but was very disappointed. especially since the right side went up SO nicely!!
** on the last round of the swing/jerk combo, I could have gone one more round of swings at 5 min, but cut it to 3 because I wasn't sure if I could have done the jerks for 5 minutes!
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
Buy in:
- TGU Ladder (12kg)
- 1L/1R
- 2L/2R
- 3L/3R
WOD:
- Swing/Jerk combo
- Nonstop 12:00
- 3 rounds *
- :30/:30 2:00 Swings
- :30/:30 2:00 Jerks
* 1 round 20kg
* 2 rounds 16kg
NOTES:
* 1 round = 2 min. swings right into 2 min jerks
* today was supposed to be a rest day, but I wanted to do something. this fit the bill - short, intense, fun.
Buy in:
WOD:
- Clean and Squat (16kg)
- switched every 3 reps
- NONSTOP 9:00
- Rest 2:00
** didn't count RPM's
** was supposed to do 10 minutes nonstop, but stopped at 9. didn't have the umph to do the last 1 min. with the 14kg (last week only did 6 min. with the 16kg)
- Swing/Jerk (16kg)
- NONSTOP 20:00
- 5 rounds of:
- :30/:30 2:00 swings
- :30/:30 2:00 jerks
** again didn't count RPM's just worked on form
** 9 min. of clean and squats with the 16kg was tough, so I took it easy with the swing/jerk combo - goal was just to complete it - and I did =)
Buy in:
- Pullups: 4,3,2,2,1 (held for 10 seconds at top of the 1 rep)
WOD:
- Clean + Squat (= 1 rep)
- Alternating every 3-4 reps
- 6 minutes NONSTOP 16kg
- 4 minutes NONSTOP 14kg (8RPM)
** I did not stop when I switched from the 16 to 14 kg
** I didn't count RPM's with the 16kg - it was definitely less than 8 RPM, probably around 4
** wasn't sure if I should have stopped at 6 min. when I was done with the 16 or continue with the 14. Since I still had some juice in the tank, I went forward with the 14.
- Swing/Jerk (16kg)
- as follows:
- 1 round - :30/:30 5:00 Swings, :30/:30 5:00 Jerks
- 1 round - :30/:30 3:00 Swings, :30/:30 3:00 Jerks
- 1 round - :30/:30 2:00 Swings, :30/:30 2:00 Jerks
** total 20 min. nonstop of swing/jerk combo!! WHOO HOO!!!
** my goal was to see if I could do two, 5 min. rounds of the combo, but I was more than happy with todays training!!
Buy in:
- Pullups: 3,2,1,1 - held for 7 seconds at the top of the singles
WOD:
- Clean + Squat (= 1 rep)
- 14kg
- 12:00
- Alt. every 3 reps
- rest 2:00
- Swing/Jerk (16kg)
- Alternating swings and jerks:
- continuously:
- :30/:30 2:00 swings
- :30/:30 2:00 jerks
** 4 rounds as Rx'd - 8 RPM jerks
** 2 rounds :30/:30 1:00 swings- :30/:30 1:00 jerks - jerks 7RPM
** total 20:00
:
Buy in:
- Russian Pullup Program
- day 8
- 4,3,2,2,1
WOD:
- Clean+Squat (= 1 rep)
- 14kg
- alternating every 3 reps
- 10:00 NONSTOP
- 2:00 Rest
* 6 RPM
* this was hard today. really worked on form and getting low in the squat
- Swing/Jerk (16kg)
- alternating swings and jerks:
- :30/:30 2:00 swings
- :30/:30 2:00 jerks
- 3 rounds Rx'd --> did 4 rounds
- rest 1:00 at the end of 4 rounds
* 36 rpm swings
* 8 rpm jerks
* the 4th round of the swing/jerk combo was tough and put me over the edge!
* I needed a full minute for recovery to continue with the presses.
- Press (14kg)
- switching after every 3 reps
- NONSTOP 4:00
* 6-7 rpm
NOTES:
* really hard workout today.
Buy in:
- Russian Pullup Program
- day 3
- 3,2,2,1
WOD:
- Swing/Jerk (14kg)
- 5 rounds NONSTOP
- alternating swing/jerk
- :30/:30 2:00 Swing
- :30/:30 2:00 Jerk
** Swings - 37 RPM
** Jerk - 10-11 RPM
** 20 minutes
Cash out:
Buy in:
- Russian Pull up Program
- Day 1 (wanted to start over)
- 3,2,1,1
WOD:
- Clean + Squat (= 1 rep)
- 14kg
- alternated every 4 reps
- NONSTOP 10:00
- Rest 1:00-2:00
** 7-8 RPMs
** took the full 2 min. rest
** tough after the 6th minute
- Swing/Jerk (16kg)
- Alternate swing and jerks
- :30/:30 2:00 Swings
- :30/:30 2:00 Jerks
- 3 rounds
** Swings 38 RPM
** Jerks 6 RPM
** love this exercise combo - thinking of dropping the weight and going for longer on my variety day
** took a 1 minute rest between this and the Press
- Press (14kg)
- switching every 3 reps
- NONSTOP 4:00
** although the weight felt good for the first 2 minutes after using the 16 for jerks, this was tough!
** 6 RPM the first 3 minutes, 5 RPM the last minute.
Buy in:
WOD:
- Clean+Squat+Press (= 1 rep)
- 14kg
- Alt. every 3 Reps
- NONSTOP 10 minutes
- Rest: 1:00-2:00
** used 14kg the whole time!=) Last week had to drop to 12kg after 2 minutes.
** concentrated on working the time - didn't count the RPMs
** took a 1:30 rest
Swing/Jerk (14kg)
- Alt. Swings and Jerks-
- :30/:30 for 2:00 Swings
- :30/:30 for 2:00 Jerks
- 3 Rounds
- NONSTOP
** My new Favorite exercise!!! LOVE this combo!!
** Swings: 37 RPM/ Jerks: 10 RPM
- BU Press (8kg)
- 3X 5L + 5R
- :30 rest between sets
** was able to finish this today (last week couldn't do)
** 8 kg was perfect for this
** last set on L was HARD!!
Buy in:
- 2 easy rounds of Cindy:
- 5 pullups
- 10 pushups
- 15 squats
WOD:
- Clean+Squat+Press (=1)
- 10 minutes NONSTOP
- Alt. every 3-5 reps
- Rest 1-2 minutes
** first 2 minutes used 14kg, finished the last 8 min. with the 12kg
** hard not to do a thruster- paused between each exercise
** rested 2 min. before starting swing/jerk
** @ 6 RPM
- Swing/Jerk (14kg)
- Alt. Swings and Jerks-
- :30/:30 2:00 swings
- :30/:30 2:00 jerks
- 3 rounds NONSTOP - then rested 1 min.
** unsure whether to use the 14kg or 16kg - VERY glad I used the 14kg
** This. Was. HARD!!..... but fun and I really enjoyed it!! =)
- BU Press (8kg)
- 3X 5l/5r :30 rest between sets.
** ended up doing 1X 5R + 4L
** totally fried by now, and the bell kept tipping on my left side-- so I called it a day
