Hodgepodge of Swings

10 minute warm up

Hodgepodge of Swings
warm up - 16kg, 10 2hd sw x 10, 15/15 = 100 swings

Round 1 - First half of "Classic 100 Swing & Snatch" from Tracy's 12/30/2011 post
* All sets done equal work/rest
* 16kg 2 hd sw; 14kg 1 hd sw; 12kg snatches

10 2 hd sw x 4
10 tr x 4
5/5 x 4
5/5 sn x 4

10 2 hd sw x 3
10 tr x 3
5/5 x 3
5/5 sn x 3

10 2 hd sw x 2
10 tr x 2
5/5 x 2
5/5 sn x 2

10 2 hd sw x 1
10 tr x 1
5/5 x 1
5/5 sn x 1

300 swings, 100 snatches, ~ 25 minutes


Round 2 - All 12kg
10 2 hd sw, 20 tr, 1/2 sw ladder x 3, 5/5 x 4 = 100 swings nonstop
1:00 rest
5/5, 1/2 sw ladder x 2, 30 tr, 40 2 hd sw = 100 swings nonstop
1:00 rest
20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 10/10 = 100 swings nonstop

Round 3 - All 12kg
40 2 hd sw 1:00/30
40 tr, 1:00/30
1/2 swing ladder x 4, 1:00/30
5/5 x 4, 1:00/30
= 160 swings

860 total swings
December swing total = 10,000!!!!

Roundabout Ladders

10 min warm up
TGU: 2r/2l @ 16kg

Roundabout Swing Ladders (in a Pyramid), a la Tracy
One Roundabout = 2 hd sw, tr R, 1 hd sw R, tr 2 hd, 2hd, tr L, 1 hd sw L, tr 2 hd = 8 swings

R1 = 120 swings
12kg 5 rd ab (40 reps, 1 min/1 min)
14kg 5 rd ab (40 reps, 1 min. 1 min)
16kg 5 rd ab (40 reps, 1 min. 1 min)

R2 = 150 swings
12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
14kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

R3 = 180 swings
12kg 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)
14kg 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)
16kg 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)

R5 = 150 swings
12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
14kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

R6 = 120 swings
12kg 5 rd ab (40 reps, 1 min/1 min)
14kg 5 rd ab (40 reps, 1 min. 1 min)
16kg 5 rd ab (40 reps, 1 min. 1 min)

720 total swings, ~ 31 minutes

Then 3x5 K2A and 20 minute stretch

Swings for December so far = 9140

1500 Swings

10 min warm up

1500 Swings - from Tracy's 12/16/2010 post

1st rotation includes the warm up w/12kg
5 sets of 10, 15 sec work/rest

- 50 swings

20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr

- 100 swings, 1 min rest

2nd rotation 
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr

- 120 reps, 1 min rest

3rd rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr
- 140 reps,  1 min rest

4th rotation 

20kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12kg
20 tr,
10 swing transfers
5/5 x 2
10/10 x 2
5/5 x 2
10 swing transfers
20 tr
- 160 reps, 1 min rest

5th rotation
16kg
10 2 hd sw, 15 sec
20 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
20 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr

- 180 reps, 4 1/2 min work, 1 min rest

6th rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
40 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr
- 200 reps, 1 min rest

14kg

50 2 hd sw (to make an even 1500)

1500 total swings, ~ 56 minutes
20 minute foam roll and stretch

A little diversion

Took a few days off from the workouts to install some tile.

Floor in progress

Floor finished!!

I'm ready to get back to swinging!

600 Swings

10 min warm up
TGU: 1r/1l @ 16kg, 2r/2l @ 14kg
* 16kg felt better than expected

600 Swings - Tracy's "One Bell" from 12/17/11
* Used 14kg for all

warm up
10 2 hd sw x 4 sets = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/1 min)

2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/45 sec. Rest period is decreasing)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/15 sec)

5th rotation
10 2 hd sw x 4 sets (40 reps total, 15/15)
10/10 x 2 x 1 set (40 reps 1 min/15 sec)
5/5 x 4 x 1 set (40 reps total, 1 min/15 sec)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/15 sec)
40 tr ( 1 min/15 sec)
40 2 hd sw (1 min.)

600 swings, ~ 25 minutes
Then foam roll and stretch

800 Swings - Tracy's "100"

10 min warm up
TGU: 5r/5l, 14kg

800 Swings - Tracy's "100" from her 9/23/2011 post
* Mostly advanced work/rest
* all 1-hand swings @ 12kg; all 2-hand swings @ 16kg

Base swing pattern
- 10 2-hd sw
- 10 tr
- 1/1 + 2/2
- 5/5

R1 = 40 swings
15/15 x 4 sets

R2 = 80 swings
30/30 x 4 sets (extended warm up)


R3 = 120 swings
45/15 x 4 sets


R4 = 160 swings
1:00/15 x 4 sets
1:00 rest

R5 = 100 swings, 15 sec rest between sets
10 2-hd sw
20 tr
1/1 + 2/2 x 3
5/5 x 4
1:00 rest

R6 = 100 swings, 15 sec rest between sets
5/5 x 1
1/1 + 2/2 x 2
30 tr
40 2-hd sw
1:00 rest

R7 = 100 swings, NONSTOP
10 2-hd sw
20 tr
1/1 + 2/2 x 3
5/5 x 4
1:00 rest

R8 = 100 swings, NONSTOP
5/5 x 1
1/1 + 2/2 x 2
30 tr
40 2-hd sw

800 total swings, ~ 30 minutes

Eoin Finn's "Short, Sweet & Sattvic" podcast

1100 Swings - Light & Heavy

10 min warm up
TGU: 2r/2l, 14kg

1100 Swings - Light & Heavy
This is a modified version of Tracy's 5/16/2011 post
* All 2 hd swing sets done :15/:15
* All 1 hd swings done w/ 12kg

10 x 1 set w/24kg 2 hd swings
10 transfers (15 sec)
15 sec rest

10 x 2 sets w/24kg
20 mixed 1 hd swings (30 sec)
30 sec rest

10 x 3 sets w/24 kg
30 mixed 1 hd swings (45 sec)
45 sec rest

10 x 4 sets w/24kg
40 mixed 1 hd swings (1 min)
1 min rest

10 x 5 sets w/24kg
50 mixed 1 hd swings (1.25 min)
1 min rest

10 x 6 sets w/24kg
60 mixed 1 hd swings (1.5 min)
1 min rest

10 x 7 sets w/20kg
70 mixed 1 hd swings (1.75 min)
1 min rest

10 x 8 sets w/20kg
80 mixed 1 hd swings (2.0 min)
1 min rest

10 x 9 sets w/20kg
90 mixed 1 hd swings (2.25 min)
1 min rest

10 x 10 sets w/20 kg
100 mixed 1 hd swings (2.5 min)

1100 total swings - 550 12kg, 210 24kg, 340 20kg
~ 50 minutes
* Last 100 swings really hard!

Long stretch and foam roll

Swing & Snatch Combos

10 min warm up
TGU: 4r/4l, 14kg

Swing & Snatch Combos, 12kg
* 1:00 rest between rounds
* Decreasing rest between sets

Each round = 4 sets
* 1 sw, 1sn, 1 tr x 10 (1:00 work)
* 1 sn, 1 tr x 16 (1:00 work)
* 1 sw, 1 tr x 20 (1:00 work)
* 5 sn r/5 sn l x 2 (1:00 work)

Round 1 - 1:00 rest between sets
Round 2 - :45 rest between sets
Round 3 - :30 rest between sets
Round 4 - :15 rest between sets
Round 5 - No rest between sets

380 swings, 230 snatches

December challenge week 2: 2650 swings

Drop Set Swings

10 min warm up
TGU: 3r/3l 14kg

Swings
warm up - 12kg, 10 tr (15/15) x 10 = 100 swings

Drop Sets - 1-arm
3 Rounds - 1:30 rest between rounds, no rest between sets
* 20kg, 10r/10l
* 16kg, 15r/15l
* 14kg, 20r/20l
= 270 swings

Each round took 2:45-3:00.

Heavy 2-hd
* 20kg, 20 2-hd (30/15) x 5 = 100 swings
* 24kg, 10 2-hd (15/15) x 10 = 100 swings

570 total swings

December challenge week 2 total: 2270

700 Swings - Light & Heavy

10 min warm up
TGU: 2r/2l 14kg

700 Swings - Light & Heavy, Tracy-style
R1
12kg, 100 Swings, NONSTOP
* 20 2 hd sw
* 10 sw tr
* 10/10
* 10 sw tr
* 20 2 hd sw
1:00 rest

16 kg, 100 Swings, equal work/rest
* 10 2 hd sw 15/15
* 20 2 hd sw 30/30
* 30 2 hd sw 45/45
* 40 2 hd sw 1:00/1:00

R2
12kg, 100 Swings, NONSTOP
* 20 2 hd sw
* 10 sw tr
* 10/10
* 10 sw tr
* 20 2 hd sw
1:00 rest

20 kg, 100 Swings, equal work/rest
* 10 2 hd sw 15/15
* 20 2 hd sw 30/30
* 30 2 hd sw 45/45
* 40 2 hd sw 1:00/1:00

R3
12kg, 100 Swings, NONSTOP
* 20 2 hd sw
* 10 sw tr
* 10/10
* 10 sw tr
* 20 2 hd sw
1:00 rest

24 kg, 100 Swings, equal work/rest
* 10 2 hd sw 15/15
* 20 2 hd sw 30/30
* 20 2 hd sw 30/30
* 20 2 hd sw 30/30
* 20 2 hd sw 30/30
* 10 2 hd sw 15/1:00

R4
12kg, 100 Swings, NONSTOP
* 20 2 hd sw
* 10 sw tr
* 10/10
* 10 sw tr
* 20 2 hd sw

700 swings ~ 30 minutes
Fun workout! The 20kg and 24kg swings felt like running sprints.

Stretch

Challenge week 2 total: 1700 swings

1000 Swings

10 min warm up

TGU: 1r/1l 14kg

Tracy's 1-2-3 to 1 a.k.a Advanced Hungarian Hundred
- All 12kg


Equal work/rest
10 2 hd sw 15/15
20 2 hd sw 30/30
30 2 hd sw 45/45
40 2 hd sw 1.0/1.0
* 5.0 min 100 swings

1 to 1 + 2 to 1
10 tr 15/15
10 tr + 10 2 hd sw 30/15
20 tr 30/30
20 tr + 20 2 hd sw 1.0/30
30 tr 45/45
30 tr + 30 2 hd sw 1.5/45
40 tr 1.0
40 tr + 40 2 hd sw 2.0/1.0
* 12.5 min (19.5 total time)
* 300 swings (400 swings total)

1 to 1, + 2 to 1, + 3 to 1
5/5 x 1 15/15
5/5 x 1 + 10 tr 30/15
5/5 x 1 + 10 tr + 10 2 hd sw 45/15
5/5 x 2 30/30
5/5 x 2 + 20 tr 1.0/30
5/5 x 2 + 20 tr + 20 2 hd sw 1.5/30
5/5 x 3 45/45
5/5 x 3 + 30 tr 1.5/45
5/5 x 3 + 30 tr + 30 2 hd sw 2.25/45
5/5 x 4 1.0/1.0
5/5 x 4 + 40 tr 2.0/1.0
5/5 x 4 + 40 tr + 40 2 hd sw 3.0/1.0
* 22.5 min (42.0)
* 600 swings (1000 swings total)
* Averages out to 42 sec work/18 sec rest

This is a FUN workout! The time flies.

20 minutes of stretching & foam rolling

December Swing Challenge totals:

* Week 1 - 1770

* Week 2 - 1000

Mixed Doubles

10 min warm up

TGU: 5r/5l 12kg

Timed Sets - Taking a page from Nadine's playbook today. ;)
Double racked squats - :30on/:30off x 6, 2x12kg
Double jerks - :30on/:30off x 4, 2x12kg
* These were brutal!

Untimed Giant Sets
10 Rounds, 2x8kg
* 1 swing, 1 clean, 1 press x 5
* :30 sec rest

Swings for Fun
2 Rounds 14kg
* 10 2hd
* 10 tr
* 1/1 + 2/2
* 5/5

Jill Miller quick fixes for neck, shoulders + hip and hamstring stretches

Heavier, Low Volume Swings

TGU: 5r/5l 12kg

Low Volume Swings
For 5 minutes, alternate:
* 20kg, 10 2-hd sw, 15/15 (work/rest)
* 24kg, 10 2-hd sw, 15/15

1:00 rest


For 5 minutes, alternate:
* 24kg, 10 2-hd sw, 15/1
* 20kg, 10 2-hd sw, 15/15

200 swings, 10 minutes

Then foam roll and Jill Miller post-athletic stretch

Sunday Workout - Swing/Snatch Ladders a la Tracy R.

10 min warm up
TGU: 4R/4L 12kg

Swing/Snatch Ladders
I tweaked this workout from Tracy's 6/16/2010 post
All swing ladders @ 14kg; all snatch ladders @ 12kg
Swing ladders progress to 10 reps; Snatch ladders stay static at 5 reps

R1 Swing Ladder
1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr
:30 rest

Snatch Ladder
1 sn, 1 tr, 1 sn, 1 tr,
2 sn, 1 tr, 2 sn, 1 tr,
3 sn, 1 tr, 3 sn, 1 tr,
4 sn, 1 tr, 4 sn, 1 tr,
5 sn, 1 tr, 5 sn, 1 tr,
1:00 rest

R2 Swing Ladder
1 sw, 1 tr, 1 sw, 1 tr
2 sw, 1 tr, 2 sw, 1 tr
3 sw, 1 tr, 3 sw, 1 tr
4 sw, 1 tr, 4 sw, 1 tr
5 sw, 1 tr, 5 sw, 1 tr,
6 sw, 1 tr, 6 sw, 1 tr
:30 rest

Snatch Ladder
1 sn, 1 tr, 1 sn, 1 tr,
2 sn, 1 tr, 2 sn, 1 tr,
3 sn, 1 tr, 3 sn, 1 tr,
4 sn, 1 tr, 4 sn, 1 tr,
5 sn, 1 tr, 5 sn, 1 tr,
1:00 rset

R3 Swing Ladders
1 sw, 1 tr, 1 sw, 1 tr,
...up to 7 sw, 1 tr, 7 sw, 1 tr,
:30 rest

Snatch ladder
1:00 rest

R4 Swing Ladders
1 sw, 1 tr, 1 sw, 1 tr,
...up to 8 sw, 1 tr, 8 sw, 1 tr,
:30 rest

Snatch ladder
1:00 rest

R5 Swing Ladders
1 sw, 1 tr, 1 sw, 1 tr,
...up to 9 sw, 1 tr, 9 sw, 1 tr,
:30 rest

Snatch ladder
1:00 rest

R6 Swing Ladders ONLY
1 sw, 1 tr, 1 sw, 1 tr,
...up to 10 sw, 1 tr, 10 sw, 1 tr,

540 swings, 150 snatches in ~31 minutes