Swing, Snatches

5/5 Swing Worksets

20kg

all rests :30 except for the 15/15 sets at the top of the rotation

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

5/5, 5/5 x 1 , 30/30 work/rest

5/5, 5/5, 5/5 x 1  45/30 work/rest

5/5, 5/5, 5/5, 5/5 x 1, 1 min/30 work/rest

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

5/5, 5/5 x 1 , 30/30 work/rest

5/5, 5/5, 5/5 x 1, 45/30 work/rest

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

5/5, 5/5 x 1  30/30 work/rest

5/5 x 1

 260 swings

H Snatch 16kg  NONSTOP as follows:

starting at the top of the minute:

10r/10l

9r/9l

8r/8l

7r/7l

6r/6l

starting on the half minute

...so 5r in :3o/5l in :30; 4r in :30/4l in :30, etc....

5/5  

4/4   

3/3   

2/2    

1/1     

** switched to the :30 arm switch because I was running out of time....

** FUN workout today :)

Swing, H Snatch, LCCJ

One hand swing practice workout #2  20kg

H Snatch  14kg  1:00r/1:00l for 6:00 w/1:00off  (12rpm)

1ALCCJ     14kg   12 minutes NONSTOP:

3:00r/3:00l   (10rpm)

2:00r/2:00l   (9rpm)

1:00r/1:00l     (8rpm)

RKC plank    :10on/:10off x3

ab wheel roll outs  2 sets of 5

Swings, Clean

BCBE full version

16kg  all rests :15

10 2 hd sw, 10 tr,  1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min) 

10 2 hd sw + 10 tr (15 sec rest) 

1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw (15)

10 2 hd sw + 10 tr + 1/2 sw ld (15 sec rest) 

5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw (15) 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (15 rest) 

10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (15)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (15) 

10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (15 )

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min) 

600 swings

Clean   16kg      2:00r/2:00l/1:00r/1:00l for 6:00 (12rpm)

KTE’s  2 sets of 5

Swing, Snatch

2 chin ups

ab wheel roll outs 2 sets of 5

One hand swing practice workout #1  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

snatch  12kg

VO2 training and beyond 

5 sn R, 15 sec rest  (15/15)

5 sn L, 15 sec rest   

6 sn R, 15 sec rest   (15/15)

6 sn L, 15 sec rest   

7 sn R, 15 sec rest   (15/15)

7 sn L, 15 sec rest

8 sn R, 15 sec rest   (15/15)

8 sn L, 15 sec rest

9 sn R, less than 15 sec rest

9 sn L, less than 15 sec rest

10 sn R, even less than 15 sec rest

10 sn L, even less than 15 sec rest

X2 - rest :50 then repeat

270 snatches, 19 min

Swings, Jerk, Clean

2 chin ups

BCBE full version

16kg  all rests :15

10 2 hd sw, 10 tr,  1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min) 

10 2 hd sw + 10 tr (15 sec rest) 

1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld (15 sec rest) 

5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (15 sec rest) 

10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw 

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (1 min work/:15 rest) 

10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1 min work/:15 rest)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min) 

600 swings

Timed sets:

1A Jerk  16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)

Clean    16kg   2:00r/2:00l for 4:00 w/1:00rest (12 rpm)

NOTES:
** FUN!! :)

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

Doubles

2 chin ups

two  12kg swings: 5 sw every 7.5 seconds x10 sets

Doubles:

two 12kg

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest.....(2 1/2 minutes)

repeat 

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest.....add on just jerks (first clean is the only clean)

5 dbl jerk, 15 sec work/rest......(3 minutes)

repeat 

10 dbl swings, 15 sec work/rest

7 dbl sw/cl, 30 sec work/rest

5 dbl sw/cl/jerk, 30 sec work/rest

5 dbl jerk, 15 sec work/rest.....add on just dbl cleans

7 dbl cl, 15 sec work/rest (3 1/2 minutes)

repeat

NOTES:
** first time as Rx'd - equal work/rest, then repeated with only :15 rests 
- then I did this one more time as Rx’d with no repeats - straight through 
- so I did each rotation a total of 3X

** took about 25 min total

RKC plank  :15on/:15off x3