H Snatch Holds

24kg Swings    10sw/:15 rest x10  (100 swings)

H Snatch   20kg   :30/:30 for 10:00

** held at top for :30

H Snatch  20kg    :30/:30 for 6:00

** held at top for :30

GS Swings   24kg    :30/:30 for 1:00

GS Swings, Suitcase DL

GS Swings    20kg   :30r/:30l for 2:00 w/:30 rest x3

rest 1:30 

GS Swings    20kg  :30/:30 for 1:00 w/:30 rest x6

Suitcase DL

24kg    5r/5l   x3

28kg    5r/5l    x3

H Snatch, Sw/Sq combo

Swings   20kg   :30/:30 for 1:00 w/:30 off  x3

** 36rpm

H Snatch   16kg    5r/5l  x 10

** worked out to 1:00 work; took :30 rest between sets

** total 100 snatches

16kg

5 rounds

1 sw, 1 sq

2 sw, 1 sq

3 sw, 1 sq

** worked out to :30 work/:30 rest

** 30 sw, 15 sq

Heavy Swings

Manila Jumprope    :30 work/:15 rest  x3

28kg

5 swings at the top of :2o x 100

total 500 swings! 

YEAH BABY!

TGU/Swings complex

Manila Jumprope :30 work/:15 rest x5

16kg:

TGU   5r/5l

50 swings

TGU   4r/4l

40 swings

TGU   3r/3l

30 swings

TGU   2r/2l

20 swings

TGU    1r/1l

10 swings -> used the 20kg here just for fun:)

FUN!  

No breaks between exercises but,  by the time I got to the last TGU I had to psych myself up mentally at that point!

Whole Lotta Swings

TGU    20kg  1l/1r

Swings:

alternated:

24kg   10 sw  (:15 work/:15 rest)

28kg    10 sw  (:15 work/ :15 rest)

30 rounds, 300 swings

rested 2:00  

Swings:

alternated:

28kg    10 sw  (:15 work/:15 rest)

24kg   10 sw   (:15 work/:15 rest)

10 rounds,  100 swings

rested 2:00

Swings

28kg 10 sw/:15 rest x5

24kg   10 sw/:15 rest x5

10 rounds,  100 swings

GS Swings    24kg    :30/:30  for 1:00 w/1:00 rest x5

36rpm   (180 sw)

total swings today:  680

430 24kg,   250 28kg

H Snatch

Manila Jumprope   :15 work/:15 rest x10

H Snatch  16kg  3r/3l x1

** held at top for :45

** did all 3r then all 3l

H Snatch  16kg   26 minutes NONSTOP

** held at top for :30

** first 10 min 2r/2l; last 16 min alternated arms

GS Swings  24kg   :30r/:30l for 1:00 w/1:00 rest x2

36rpm