Friday, December 30, 2011

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!!!!

Thursday, December 29, 2011

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

Wednesday, December 28, 2011

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

Monday, December 26, 2011

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!

Monday, December 19, 2011

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

Saturday, December 17, 2011

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

Thursday, December 15, 2011

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

Tuesday, December 13, 2011

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

Sunday, December 11, 2011

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

Saturday, December 10, 2011

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

Thursday, December 8, 2011

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

Tuesday, December 6, 2011

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

Monday, December 5, 2011

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