Snatches, LCCJ

2x2 chinups

14kg 

equal work/equal rest

5/5x1 (:30work/:30rest)  ** messed up did twice

5/5x2  (1 min work/1 min rest)

5/5x3  (1.5 work/1.5rest)

5/5x4  (2min work/2 min rest)

110 snatches 

Plus 50% snatches

Slow and Heavy option:

16kg:  2 rounds

4 rest 4 (1 min)

4/4 (1 min)

8 rest 8 (2 min)

8/8 no rest (1.5 min)

12/12 (2 min)

7.5 min, 72 snatches

1ALCCJ  18kg    5:00on/:30off 

 kte’s  5x2

NOTES:
**the plus 50% snatches went really well!! hit all times as Rx’d!!:)

total snatches today: 254

snatch challenge total: 1058

Snatch, Clean

3 Chinups

12kg - :30 rest between sets

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)

1 snatch, 1 transfer (16 snatch/ 32 swings)

10/10 snatch R/L

25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

8 minutes total. 72 snatches, 38 swings

14kg - 1 min rest between sets

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings)

1 snatch, 1 transfer (16 snatch/ 32 swings)

10/10 snatch R/L

25 snatch R/L 

8 minutes total. 72 snatches, 38 swings

Timed Sets:
Snatch  14kg  10 min nonstop (106)

Clean    16kg  10 min nonstop (11rpm)

total snatches today: 250

snatch challenge total: 804

Doubles

2 pullups

5x3 ab wheel

16kg swings 10sw/:15 rest x5

Double Jerk   2- 14kg    5:00on/1:00off x1  (6rpm)   PR!! :)

Double Squat  2- 8kg     :30on/:30off x5

Double Snatch  2- 8kg:  HERE

5 dbl sn, 15 sec work/15 sec rest,

5/5 dbl sn, 30 sec work/30 sec rest (10 dbl sn)

5/5/5 dbl sn, 45 sec work/30 sec rest (15 dbl, sn)

5/5/5/5 dbl sn 1 min work/ 30 sec rest (20 dbl sn)

50 dbl sn

6 dbl sn, 15 sec work/15 sec rest,

6/6 dbl sn, 30 sec work/30 sec rest (12 dbl sn)

6/6/6 dbl sn, 45 sec work/30 sec rest (18 dbl sn)

6/6/6/6 dbl sn 1 min work/ 30 sec rest (24 dbl sn)

60 dbl sn

total snatches today:  110

Snatch challenge:   554

400 Snatches

3 chinups

12kg:

5 sn r in :15/rest :15 ; 5 sn l in :15/rest :15 x2

6 sn r in :15/rest :15 ; 6 sn l in :15/rest :15 x2 

“TEN”  HERE

12kg:

workset #1

10/10 paced inside of 1 min.  30 sec rest

workset #2

10/10 fast paced, work and rest inside of 1 minute. (45 sec/15 sec)

It takes 2.5 minutes to complete both sets.  Alternate both sets.  80 snatch reps per 5 minutes.  

In this workout I alternated these two sets 10 times each = 25 minutes 400 snatches.

total snatches today: 444

KTE’s    5x2

Yoga: Quick  Fix

NOTES:
** started the  5000 snatch challenge  today

** paced a 7-8 snatch rep in set #2, leaving me with :15-:17 seconds rest before starting workset #1 again.

** I used the 12kg up to and including the 7th round, then dropped to the 10kg for worksets #2 only. 

Swings, Double Jerk

3 chinups

5x2 ab wheel rollouts

“ten”  HERE

all rotations: 20kg 2hd sw/ 14kg one hand sw:

1st rotation

10 2 hd sw (15/15 = 30 sec)

10 R / 10 L one hand sw (30/30 = 1 min)

10 2 hd sw x 2 (15/15 x 2 = 1 min)

10 R / 10 L one hand sw x 2 (30/30 x 2 = 2 min)

10 2 hd sw x 3 (15/15 x 3 = 1.5 min)

10 R / 10 L one hand sw x 3 (30/30 x 3 = 3 min)

180 total swings 9 minutes per rotation

2nd rotation

10 2 hd sw (15/15)

10 R / 10 L one hand sw (30/30)

10 2 hd sw x 2 (15/15 x 2 = 1 min) 

10 R / 10 L / 10 R / 10 L one hand sw (40 reps, 1 min/1 min)

10 2 hd sw x 3 (15/15 x 3 = 1.5 min) 

10 R / 10 L, /10 R / 10 L, / 10 R / 10 L one hand sw (60 reps! 1.5 min/1.5 min)

180 total swings 9 minutes per rotation

3rd rotation

10 2 hd sw (15/15)

10 R / 10 L one hand sw (30/30)

20 2 hd sw x 1 (30/30 = 1 min)

10 R / 10 L / 10 R / 10 L one hand sw (40 reps, 1 min/1 min)

30 2 hd sw (45 sec/45 sec)

10 R / 10 L, /10 R / 10 L, / 10 R / 10 L one hand sw (60 reps! 1.5 min/1.5 min)

180 total swings 9 minutes per rotation

Double Jerk  2- 14kg    4:00 (6rpm) 

NOTES:
** Fun workout. hit times as rx’d

total swings today: 640

March swing challenge:   13,830

Plus 50% swings

2 pullups 

Plus 50% swings HERE

16kg  both rotations

First rotation

5 2 hd swing x 2 sets

10 tr x 2 sets (15/15, equal work to rest)

10 tr + 5 2 hd swings x 2 sets (15 reps)

1 sw, 1 tr x 10 x 2 sets (20 reps per) (30/30)

1 sw, 1 tr x 10 + 10 tr x 2 sets (30 reps)

3 sw, 1 tr x 10** x 2 sets (30 reps) (45/45)

3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (45 reps)

10/10 x 2 x 2 sets (40 reps) (1 min/1 min)

10/10 + 1 sw, 1 tr x 10 x 2 sets (60 reps total)

20.5 min., 510 swing reps

Second Rotation 

5 2 hd swing x 2 sets

10 tr x 1 set (15/15, equal work to rest)

10 tr + 5 2 hd swings x 1 set  (15 reps)

1 sw, 1 tr x 10 x 1 set (20 reps) (30/30)

1 sw, 1 tr x 10 + 10 tr x 1 set (30 reps)

5/5 x3 x 1 set (30 reps) (45/45)

5/5 x3 + 10 tr + 5 2 hd sw x 1 set (45 reps)

10/10 x 2 x 1 set (40 reps)(1 min/1 min)

10/10 + 1 sw, 1 tr x 10 x 1 set (60 reps total)

10.5 min 260 swing reps

Total workout 31 min., 770 swing reps

Yoga (yea!) Quick Fix

Total swings today:  770

March swing challenge running total:   13,190

NOTES:
** I realized after I did the first rotation of 3sw/1tr x10, that 3sw/1tr = 40 reps not 30, so I changed it for the rest of the workout to 5/5x3.....

H Snatch, LCCJ

2x2 chinups

100 16kg swings

16kg

H Snatch      5:00on/:30off

1ALCCJ        5:00on/:30off

repeat

kte’s   5x2

NOTES:
** Fun, Fun, Fun!! :)

** switched hands every 5-7reps

total swings today:  100

March swing total:   12,420