Swings, Suitcase DL

Swings   28kg   10sw/:15rest x10

GS Swings    20kg   :30r/:30l for 2:00 w/:30 rest x4

GS Swings    20kg  :30/:30 for 1:00 w/1:00 rest x2

** 36 rpm

Suitcase DL

28kg    5r/5l    x5

NOTES:
** starting with the 28kg swings was a mistake - took too much out of me before the 1 hd swings.  Next week start with the 20kg swings.

Happy 1st Birthday Dempsey doggie!! :)

H Snatch 16kg

Swings   28kg    10sw/:15 rest  x10  (100 swings)

H Snatch   16kg    5r/5l  x 7

H Snatch   16kg    6r/6l  x5

** all sets were 1:00 work w/ :30 rest

** total 130 snatches

Clean/Squat combo

2  8kg

2 rounds

1 cl/1 sq; 2 cl/2 sq; 3 cl/3 sq

** only did 2 rounds because this was not fun :p

Swings

24kg Swings

25 swings at the top of the minute

5 rounds; 1 min rest (125 swings)

5 rounds; 2 min rest  (125 swings)

4 rounds; 1 min rest  (100 swings)

realized I counted wrong so...

2 rounds (50 swings - to equal things up)

** grip was going on L at this point

total 400 swings  

Swings   28kg    10 sw/:15 rest x10  (100 swings)

total swings today:   500

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!