Sunday Workout - Swing & Snatch

10 min warm up

Swing & Snatch

16kg, 10 2 hd sw x 10 (15/15) = 100

Rotations 1-3 of Tracy's "Plus 50% Swing & Snatch" workout, 12kg
* increased rest on the snatch sets
* 1:00 rest between rotations

Rotation 1 = 140 sw, 30 sn
10 2 hd sw
10 tr
1/2 sw ld
5/5
1 sw, 1 sn, 1 tr x 6 x 1 set (30/30)
"    "   + 10 2 hd (45/30)
"    "   + 10 tr
"     "  + 1/2 sw ld
"     "  + 5/5

Rotation 2 = 120 sw, 40 sn
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
1 sn, 1 tr x 8 x 1 set (30/30)
"    "  + 10 2 hd (45/30)
"    "  + 10 tr
"    "  + 1/2 sw ld
"    "  + 5/5

Rotation 3 = 80 sw, 50 sn
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
5/5 snatch x 1 set (30/30)
"    "  + 10 2 hd (45/30)
"    "  + 10 tr
"    "  + 1/2 sw ld
"    "  + 5/5

440 total swings, 120 snatches

Jill Miller yoga quick fix for low back

2012 Challenge: 8360/100,000