Swings & Snatches

10 minute warm up

Swings
Tracy's "One Bell" workout from 12/17/11
* Used 16kg bell; Beginner/Intermediate rest intervals in 4th and 5th rotations

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 reps, 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/1 min)

5th rotation
10 2 hd sw x 4 (40 reps total, 15/15)
10/10 x 2 x 1 set (40 reps 1 min/45 sec)
5/5 x 4 x 1 set (40 reps total, 1 min/45 sec)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/45 sec)
40 tr (1 min/1 min)
40 2 hd sw (1 min.)

600 swings, ~ 28 minutes

Snatches & Swings, 12kg
Round 1 - 100 swings, 50 snatches
1 sw, 1 sn, 1 tr x 10, 5 sets (1:00/1:00)

Round 2 - 50 swings, 50 snatches
1 sw, 1 sn x 5 right/ 1 sw, 1 sn x 5 left, 5 sets (:45/:30)

Round 3 - 50 snatches
5 sn right/5 sn left x 2, 2 1/2 sets (1:00/30)
* quit early, right elbow started to feel sore

15 minute stretch

2012 Challenge: 13,921/100,000