Swing & Snatch

10 min warm up

Swing & Snatch
warm up: 16kg 10 2 hd sw x 4 (15/15)

Rotation #1 from Tracy's "Plus 50% Swing/Snatch" workout - 3X

* 10 2 hd sw (15/15)
* 10 tr (15/15)
* 1/2 sw ld (15/15)
* 5/5 (15/15)
* 1 sw, 1 sn, 1 tr x 6 (30/30)
* 1 sw, 1 sn, 1 tr x 6 + 10 2 hd sw (45/30)
* 1 sw, 1 sn, 1 tr x 6 + 10 tr (45/30)
* 1 sw, 1 sn, 1 tr x 6 + 1/2 sw ld (45/30)
* 1 sw, 1 sn, 1 tr x 6 + 5/5 (45/30)
1:00 rest between rotations

460 swings, 90 snatches, ~28 minutes

Finisher - Alternate 10X = 100 swings
* 16kg, 10 2 hd sw (15/15)
* 20kg, 10 2 hd sw (15/15)

Foam roll and stretch

2012 Challenge: 6800/100,000

Testing the Waters

10 min warm up

30/30 Intervals, 12kg
- 1:00 rest between rotations

Rotation 1
* 2 hd sw
* 1 hd sw r
* 1 hd sw l
* 2 hd sw
* h2h sw
* 2 hd sw

Rotation 2
* snatch r
* snatch l
* snatch r
* snatch l
* 2 hd sw
* 2 hd sw

Rotation 3 - 3 rounds of:
* press r
* press l

Rotation 4 - 3 rounds of:
* 2 hd sw

220 total swings

40 minutes of Sage Rountree yoga

2012 Challenge: 6240/100,000

Playing with Roundabouts

10 min warm up

Playing with Roundabouts - Explanation of Tracy's roundabout combo HERE
* All 12kg
* 1 rd ab = 2 hd sw, tr right, 1 sw right, tr 2 hd, 2 hd sw, tr left, 1 sw left, tr 2 hd = 8 swings

Swing warm up: 10 swings x 10 (15/15) = 100 swings
* alternated 10 2 hd and 10 tr

Rotation 1
1 rd ab x 5 = 40 swings (1:00/30)

1 hd swing ladder up x 5 = 60 swings (1:30/45)
* increase 1 hd swings ONLY each set up to 5 (i.e. 5th set =  2 hd sw, tr right, 5 sw right, tr,...)

2 hd swing ladder up x 5 = 60 swings (1:30/45)
* increase 2 hd swings ONLY each set up to 5 (i.e. 5th set = 5 2-hd sw, tr right, 1 sw right, tr,...)

Ladder BOTH swings up x 5 = 80 swings (2:00/1:00)
* increase both 1-hd and 2-hd swings on each set

Rotation 2
5x5 Roundabout Ladder - 5 rd ab/set for 5 "ladder rungs"
* increase BOTH 1-hd and 2-hd swings on each "ladder rung"

Rung 1
1 sw rd ab x 5 = 40 swings (1:00/30)
Rung 2
2 sw rd ab x 5 = 60 swings (1:30/45)
(specifically: 2 2-hd sw, tr right, 2 sw right, tr 2 hd, 2 2-hd sw, tr left, 2 sw left, tr 2 hd)
Rung 3
3 sw rd ab x 5 = 80 swings (2:00/1:00)
Rung 4
4 sw rd ab x 5 = 100 swings (2:30/1:00)
Rung 5
5 sw rd ab x 5 = 120 swings (3:00)

740 total swings, ~ 29 minutes
* Fun workout! Nice and easy.

2012 Challenge: 6020/100,000

Snatch Ladder & Swings

10 min warm up


Snatch Ladder & Swings
* all snatches 12kg

100 swings, 12kg - 1 and 2 hd combo
30 sec rest
10 snatches, 5/5
30 sec rest
100 swings, 12kg - 1 and 2 hd combo
1:00 rest
20 snatches, 5/5 x 2
1:00 rest
100 swings, 16kg 2 hd
1:00 rest
30 snatches, 5/5 x 3
1:00 rest
100 swings, 12kg - 1 and 2 hd combo
1:00 rest
40 snatches, 10/10 + 5/5 x 2
1:00 rest
100 swings, 12kg - 1 and 2 hd combo
50 snatches, 10/10 + 5/5 x 3

Totals - 500 swings, 150 snatches, ~ 30 minutes

2012 Challenge: 5280/100,000

Deadlifts & Two Minute Sets

10 min warm up
TGU: 1r/1l @ 16kg; 2r/2l @ 14kg


Deadlift/Pull Up Couplet
* 135x5, 5 assisted pull ups (30lb)
* 145x5, 5 assisted pull ups (30lb)
* 155x5, 5 assisted pull ups (30lb)

Two Minute Sets
5 Rounds - 30 minutes
* 14kg, 80 1 hd sw, mixed combos (2:00/1:00)
* 12kg, 1 sw, 1 sn, c&p, tr x 10 (2:00/1:00)
Totals - 500 swings, 50 snatches, 50 clean & press

Foam roll and stretch

2012 Challenge: 4780/100,000

Cardio Coach Volume 7 - Kettlebell Style

10 min warm up

Cardio Coach Volume 7 - Kettlebell Style
Warm up - 4:00 - 80 swings
12kg, 10 2hd sw x 8 (15/15)


Steady 1 - 3:00 - 100 swings
12kg, 100 nonstop swings (2:30/30)
* 20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 10/10

Challenge 1 - 21:00 - 640 swings
Interval 1
Level 3
20kg; 30 swings (45/15), 30 swings (45/15), 40 swings (1:00) - 100 swings
Level 2
12kg; 100 nonstop swings
* 20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 20 2hd
Interval 2 (modified for grip fatigue)
Level 3
20kg; 20 swings x 4 (30/15) - 80 swings
Level 2
12kg; 100 nonstop swings
* 20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 20 2hd
Interval 3
Level 3
20kg; 20 swings x 4 (30/15) - 80 swings
Level 2
12kg; 100 nonstop swings
* 20 2hd, 20 tr, 1/2 sw ladder x 2, 5/5 x 2, 20 2hd
Interval 4
Level 3
20kg; 20 swings x 4 (30/15) - 80 swings

Steady 2 - 3:49 - 80 swings
30 sec rest
12kg, 40 sw combo x 2 (1:00/30)
* 10 2hd, 10 tr, 1/2 sw ladder, 5/5

Challenge 2 - 15:00 - 200 swings, 100 snatches
Alternate intervals 5 times:
Interval 1 - 12kg, 5/5 snatches x 2 (1:00/30)
Interval 2 - 16kg, 40 2hd sw (1:00/30)

Steady 3 - 3:50 - 80 swings
30 sec rest
12kg, 40 swing combo x 2 (1:00/30)
* 1 sw, tr, 1 sw, 1 tr
* 2 sw, tr, 2 sw, 1 tr
* 3 sw, tr, 3 sw, 1 tr
* 4 sw, tr, 4 sw, 1 tr
* 5 sw, tr, 5 sw, 1 tr

Challenge 3 - 5:00 - 100 swings
20kg, 10 2hd sw x 10 (15/15)

Totals - 1280 swings, 100 snatches

Cool down, foam roll & stretch

2012 Challenge: 4280

Swing & Snatch

10 min warm up


Swing & Snatch - 1st half of Tracy's Classic "100" workout from 12/30/11
* All swings 16kg, all snatches 12kg
* Equal work/rest

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

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

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

10 2 hd sw x 1
10 tr x 1
5/5 x 1
5/5 sn x 1
2.5 min
25 min., 300 swings, 100 snatches


Heavy 2-hd swing sets
24kg, 10 2 hd sw x 10 (15/15)
100 swings

400 total swings

2012 Challenge: 3000/100,000

1000 Swings

10 min warm up

Tracy's 1-2-3 to 1 a.k.a Advanced Hungarian Hundred
- All 14kg

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


Foam roll and stretch


2012 Challenge: 2600/100,000

"One Bell" Swings, Deadlifts, Half Snatch & Push Press

10 min warm up

Deadlifts
3 x 5 @ 135

Timed Sets
Half Snatch - 12kg, :30/:30 for 3:00, then 1:00 rest, 2 times
Push Press - 12kg, :30/:30 for 2:00, then 1:00 rest, 2 times

Swings
Tracy's "One Bell" workout from 12/17/11
* Used 16kg bell; Beginner rest intervals in 5th rotation

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

600 swings, ~ 28 minutes

Foam roll and stretch

2012 Challenge: 1600/100,000

"10-20-30-40" Swing Pyramid

10 min warm up
TGU: 1r/1l @ 16kg, 3r/3l @14kg

"10-20-30-40" Swing Pyramid
* Equal work/rest intervals, except where noted
* All swings 2 hand

R1 - 14kg
10 sw, 15/15
20 sw, 30/30
30 sw, 45/45
40 sw 1:00/1:00
(100 swings, 5 minutes)

R2 - 16kg
10 sw, 15/15
20 sw, 30/30
30 sw, 45/45
40 sw 1:00/1:00
(100 swings, 5 minutes)

R3 - 20kg
10 sw, 15/15
20 sw, 30/30
30 sw, 45/45
40 sw 1:00/1:00
(100 swings, 5 minutes)
R4 - 24kg
10 sw, 15/15
20 sw, 30/30
30 sw, 45/45
40 sw 1:00/1:00
(100 swings, 5 minutes)

R5 - 24kg
40 sw, 1:00/1:00
30 sw, 45/45
20 sw, 30/30
10 sw, 15/15
(100 swings, 5 minutes)

R6 - 20kg
40 sw, 1:00/2:00 - Grip and forearm strength were toast after this set; had to extend rest to 2:00.
30 sw, 45/45
20 sw, 30/30
10 sw, 15/15
(100 swings, 6 minutes)

R7 - 16kg
40 sw, 1:00/1:00
30 sw, 45/45
20 sw, 30/30
10 sw, 15/15
(100 swings, 5 minutes)

R8 - 14kg
40 sw, 1:00/1:00
30 sw, 45/45
20 sw, 30/30
10 sw, 15/15
(100 swings, 5 minutes)

800 total swings, ~ 41 minutes

Finisher - 200 1-hand swings, all 12kg
Set 1 - 10 2 hd sw, 20 tr, 1/2 sw ladder x 3, 10/10 x 2 = 100 nonstop swings (2:30)
45 sec rest
Set 2 - 5/5, 1/2 sw ladder x 2, 30 tr, 20 sw/tr = 100 nonstop swings (2:30)

1000 total swings for the day

Foam roll and stretch

2012 Challenge: 1000/100,000