"Classic 100" Swing AND Snatch workout......my road to 2012!

Yesterday my road to 2012 continued by starting out like this:

40, 30, 20, 10 16kg swings

3 snatch tests after 1 quick warm up so sw/sn/tr (6 sn)

100 snatch reps (5min/5min) (see video below)

300 snatches

sorry...I did not mean to post all three 5 minutes tests but I don't know how to delete the first two....watch them if you want to, but the last one, the hardest one is the most entertaining!

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So you want to combine your swing workout with your snatch workout?  Here it is!  I did not list rest times, but all work/rest intervals are "equal".  In the first rotation all swing sets are only 10 reps = 15 sec and all 5/5 snatch sets are 30 sec.  In the second rotation I listed the work period, but not the rest period, that's up to you.  Always start with equal work/rest unless you know you are capable of changing it.



"Classic 100"  Swing and Snatch

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 (video demo)
10 tr x 1
5/5 x 1
5/5 sn x 1
2.5 min
25 min., 300 swings, 100 snatches



40 2 hd sw x 1 (all swing sets are 1 min work)
40 tr x 1
5/5 x 4 x 1
5/5 snatches x 4 (40 sn, 2 min work)
9 min
30 2 hd sw (all swing sets are 45 sec work)
30 tr
5/5 x 3 x 1
5/5 snatches x 3 (30 sn, 1.5 min work)
7 min
20 2 hd sw (all swing sets are 30 sec work)
20 tr
5/5 x 2 x 1
5/5 snatches x 2 (20 sn, 1 min/1 min rest)
5 min

10 2 hd sw x 1 (video demo)
10 tr x 1
5/5 x 1
5/5 sn x 1
2.5 min


23.5 min
300 swings
100 snatches


total workout 48.5 min
600 swings
200 snatches


I did this workout using the 16kg and ALL 2 hd swings, while my training partner did all swing combinations as written.  I used the 12kg for all snatch sets

500 16kg swings done 10 2 hd at a time
40,30,20,10 = 100 16kg all 2 hd swing
5/5 snatches (100 12kg snatches done in this way)
40,30,20,10 (done 5/5, another 100 12kg snatches)

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so far total
700 16kg swings
306 16kg snatches
200 12kg snatches

video demo (30 sw, 10 sn)

Since I train by myself for half of my workout I decided to just go for some long ass sets!  Here they are:

1 set of 100 snatch reps w/12kg 
10/10 x 10 (I didn't time it but I think it took about 3.5 - 4 min)

3 sets of 200 swing reps (5 min work/2 min rest)

10 2 hd sw, 40 tr, 10 2 hd sw, 1 sw/1tr x 20 (40 reps), 10 2 hd sw, 5/5 x 4, 10 2 hd sw, 10/10 x 2 = 200

1 set of 100 reps (2.5 min work, done!)

5 2 hd sw, 20 tr, 5 2 hd sw, 1 sw/1tr x 10, 5 2 hd sw, 5/5 x 2, 5 2 hd sw, 10/10 = 100

Totals 


700 16kg swings
306 16kg snatches
200 12kg snatches
110 12kg snatches (video demo put me over!)
730 12kg swings (video demo put me over!)


One more to go on Saturday...what a way to end such a fabulous year!