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

Swing, Snatch

2 chinups

One hand swing practice workout #2 5/5 x10  20kg

Snatch  12kg:

pacing  5sn in :15 - 

50r/50l x1   (100)

3 min rest

40r/40l x1   (80)

3 min rest

30r/30l x1   (60)   

2 min rest

20r/20l x1    (40)

2 min rest

10r/10l x1    (20)

KTE’s    3 sets of 5

Swings, Grind:Snatch/TGU

2 chinups

BCBE - 16kg

2nd rotation (every rest period is only 15 sec)

10 2 hd swing (15/15),

51/2 sw ld (15/15)

10 R one hd sw (15/15)

10 L one hd sw (15/15)

2/1 sw ld (15/15)

10 2 hd sw (15/15)

10 2 hd swing + 1/2 sw ld (30/15)

10 R one hd sw (15/15)

10 L one hd sw (15/15)

1/2 sw ld sw + 10 2 hd sw (30/15)

10 2 hd swing + 1/2 sw ld + 10 R one hd sw (45/15)

10 L one hd sw + 1/2 sw ld + 10 2 hd sw (45/15)

10 2 hd swing + 1/2 sw ld + 10 R one hd sw + 10 L one hd sw + 1/2 sw ld + 10 2 hd sw (1 min 30 sec)

9 min, 240 swings

Snatch/TGU Grind    16kg  

snatch ladder as follows:

1 snatch r/1 TGU r/1 snatch l/ 1 TGU L

2 snatch r/1 TGU r/2 snatch l/ 1 TGU L

3 snatch r/1 TGU r/3 snatch l/ 1 TGU L

4 snatch r/1 TGU r/4 snatch l/ 1 TGU L

5 snatch r/1 TGU r/5 snatch l/ 1 TGU L

total snatches:  30

Snatch Challenge FINAL total:  5,010  :)

swing, snatch, jerk

2 chin ups

14kg - pacing 4sn in :15 seconds:

8r/8l x5 = 80 snatches (1 min work/1 min rest)

14kg

one arm swing/snatch practice

10/10 (1 set R, 1 set L)

9 1hd sw/1 sn x2 (1 set R, 1 set L)

8 1 hd sw/2 sn x 2 

7 1hd sw/3 sn 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 

total snatches: 110

1A Jerk    14kg  10 min nonstop  12rpm throughout

broken down as: 2:00r/2:00l/2:00r/2:00l/1:00r/1:00l

total snatches today: 190

Snatch Challenge total:  4980

Swing, clean, squat and snatches

2 pullups

One hand swing practice workout   #2  (5/5) 10 sets  20kg 

clean     20kg    5:00 w/:30 off

squat    12kg    5:00 w/ :30 off

One hand swing practice workout #2 (5/5) 10 sets 20kg

clean     20kg    5:00 w/ :30 off

snatch    12kg    50r/50l  one hand switch :)

total snatches today: 100

snatch challenge total:  4,790

NOTES:

** clean broke down by 1:00r/1:00l/1:00r/1:00l/:30r/:30l

** I do NOT like the squat, and didn’t want to do it again

** the snatch was a pr for me!! 

Snatches

2 chinups

5x2 ab wheel

5sw r/5sn r; 5sw l/5sn l x2 (20 sn)

5r/5l x2 (20sn)

10r/10l x2 (20sn)

2r/2l x10 (20sn)

snatch pacing

12kg

25/25 x 2 x 1 = 100

2 min rest

10/10 x 5 x 1 = 100 reps

3 min rest

5/5 x 10 x 1 = 100 reps

4 min rest

40r/40l/10r/10lx 1 = 100 reps 

400 snatch reps and a whole lotta transfer swings!

NOTES:

** all about the snatch pacing today - all snatches were done at a 5 sn in :15 pace

total snatches today:  480

snatch challenge total:  4,690

Swings, Snatches

One hand swing practice workout   

normal weight bell  (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

challenging weight bell:

1x through with the 18kg

2nd time through with the 20kg:

5 2 hd sw + 5 one hd sw  x 2 x 5 ( 10 sets total 5/5 R, 5/5 L)

100 swings, 5 min

total 200 swings, 10 min

Heaviset bell, last rotation :

24kg:

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

Having so much fun, I decided to do this with snatches, so I did the first rotation, same principle, but with a twist:

all swings were 1 handed except the first set of 10 2hd sw -

Since I was using the 12kg, I condensed my rests: gymboss set at :15 intervals, rested until the next beep - worked out to :15-:10 rests until 1sw/9sn, then less than 

:10 ... I rested :15 seconds between 10sn r and 10 sn l - 

total time was 10 min, 45 seconds

12kg:

10 2 hd sw

9 1hd sw/1 sn x2 (1 set R, 1 set L)

8 1 hd sw/2 sn x 2 

7 1hd sw/3 sn 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 

total snatches: 110

Snatch challenge total: 4210

RKC plank:   :15on/ :15off

NOTES:
** Wow, was this FUN!! A definite do again. I had no plans to snatch today, but I really enjoyed this!