Thursday, March 8, 2012

A Super Day (my exact workout)

When I have a day like today (super great) it makes me realize that I have absolutely nothing to complain about, ever.  It helps when I start the day out with a super duper workout!  My morning was wide open and I got a lot of cooking done, some writing, some video taping, but it was my workout...

I'm not going to explain all the short hand, I'm simply going to write it as I would in my own personal journal.  I will preface this workout by sharing with you that I ended my Tuesday workout of 16kg power snatches and 16kg swings with 500 12kg snatches done in sets of 100.  Each set took about 4 min except the last and longest took an extra 45 sec, or so, because that set also included 100 transfers!  This is the workout that inspired todays snatch routine.

Tuesday 3/6
10/10 x 5 x 2 (200)
5/5 x 10 x 2 (200)
1/1 x 50 x 1 (100) this was tough, and long, and I knew it would be...especially since it was the last set in an already long workout.

I'm not going to say that the 12kg is "easy" for  me to snatch, because it all depends on where in my workout I train them!  Let's just say that if I were only training 12kg snatches it would not be a problem for me to do 800 reps within an hour.  In fact Meg and I did 500 in 25 min. a couple of Saturdays ago, and as I just wrote down how I did 500 in 30 min. of them to end my workout a couple of days ago.  Anyway, this workout would be nearly impossible to do with the the end of the workout for sure, and certainly not twice in the same week (unless I gave up my swing workouts....which I'm not going to do, lol)

This morning I started out with swings.

12kg swings (a classic "100")
10 2 hd sw x 2 (warm up)

10 tr x 4
4 sw ld (40 reps)
10 tr x 3
3 sw ld (30 reps)
10 tr x 2
2 sw ld (20 reps)
10 tr
10 2 hd sw
220 reps

16kg swings
20 2 hd sw x 11
10 2 hd sw x 10
320 reps

warm up snatch w/12kg
1 sw, 1 sn, 1 tr x 6 x 2
10/10 x 5 = 100 reps

here is where I switched to the 14kg
25/25 x 2 x 1 = 100
2 min rest
10/10 x 5 x 1 = 100 reps
3 min rest
5/5 x 10 x 1 = 100 reps
4 min rest
2/2 x 50 x 1 = 100 reps (I knew better than to do them 1 at a time!)
500 snatch reps and a whole lotta transfer swings! (not including warmup)

Since I was working the "100" theme I decided to do 5 sets of 100 swings in the same way I did the snatches. 2.5 min work, 1 min rest w/14kg
25 R, 25 L x 2 = 100
10 R, 10 L x 5 = 100
5 R, 5 L x 10 = 100
1 sw, 1 tr x 50 = 100

did I only do 4 sets?  I thought I did 5...hmmnn, I'll have to check with my training partner....

What I do know is that normally I would have ended it with a set of 100 2 hd swings...but not today!

Oh, and I did a couple of power swing videos (next post)

So there you go, my exact workout.  1440 reps.  220 12kg swings, 100 12kg snatches, 400 14kg swings, 400 14kg snatches, 320 16kg swings. (not in that order).

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