VO2 & 5 rep swings

manila jumprope 1:00 on/:15 off x3

VO2 training

12kg

46 sets

39 sets @ 6 reps

7 sets @ 7 reps

** went well, set the gymboss for 40 sets, but I had a few more sets in me so  went longer....

** I was holding the bell over my head till the beep after the 6th rep for a while, so I decided to go for 7 reps.

Swings:

18kg

20 sets of Tracy’s 5 rep swings HERE

Straight arm Plank 1:30 on/:15 off x2

Double Snatches, Drop set swings

12kg
2 rounds
1 sw/ 1 sn/ 1 tr 
1 min. work/ :30 rest


Double Snatches:
2 20# 
:15 work/:15 rest
6 reps double snatch x 10
** started this  as part of a larger workout HERE, then decided I'd rather do drop set swings.
....so I did


Drop Set Swings
3 rounds
:30 rest between rounds
24kg          15/15
20kg          25/25
12kg           35/35


1 round
24kg          20/20
20kg          25/25
12kg           35/35


** total 610 swings


NOTES:
** dropped the dbl snatch workout since it was based on VO2, which I don't do.  And I honestly didn't see me getting through the whole workout....
** need to find another way to workout with the double snatch.....