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!!!!