"5/5" (five and five) One Hand Swing workout....and "5/5" snatch workout too!

In this workout there is only one, 1 minute work set (40 reps), two, 45 second work sets (30 reps) and three, 30 sec worksets (20 reps).  The rest of the entire workout is only 10 reps at a time, done with one hand 5 R, 5 L ("5/5")  It is written as an "equal work/rest" ratio, but if you need less rest then adjust to fit your level of conditioning and endurance.
 
Worksets


5/5 x 4 (work for 15 sec, rest for 15 sec)
5/5, 5/5 x 1 (or 10/10), 30/30 work/rest
5/5, 5/5, 5/5 x 1 (or 15/15) 45/45 work/rest
5/5, 5/5, 5/5, 5/5 x 1 (or 20/20) 1 min/1 min work/rest


5/5 x 3 (work for 15 sec, rest for 15 sec) (in the video I lost count and repeated this 4 times....oops!)
5/5, 5/5 x 1 (or 10/10), 30/30 work/rest
5/5, 5/5, 5/5 x 1 (or 15/15) 45/45 work/rest


5/5 x 2 (work for 15 sec, rest for 15 sec)
5/5, 5/5 x 1 (or 10/10), 30/30 work/rest

5/5 x 1

13 min., 260 swings

I explain throughout the video the two versions for one hand swing rep count options in the longer work sets.  For my own workout I chose to do more one hand swings before a hand switch, but if you have been training for less than a few months I suggest switching R/L every 5th rep count.  I demonstrate my own version, while I "coach" you through the first progression, which is 5 reps at a time.

Repeat the workout for a 25 min, 520 swing routine!



"5/5" Snatch workout



This workout is done with the same concept.  4 sets of 5/5 and then one set of 40, 3 sets, one set of 30, 2 sets, one set of 20, and then one last set of 5/5.  Same as the swing routine I demonstrate the more difficult version while verbally coaching you through the less advanced option.....both are difficult!  40 snatches may be the most you have ever snatched without rest (2 min), so however you chose to do them is in itself an advanced work set!

Worksets

5/5 x 4 sets (30 sec work/30 sec rest)
5/5 x 4 (40 reps, 2 min continuous set, 1 min rest)
5/5 x 3 sets (30 sec work/30 sec rest)
5/5 x 3 (30 reps, 1.5 min work/1 min rest)
5/5 x 2 sets (30/30)
5/5 x 2 (20 reps, 1 min work/1 min rest)
5/5 x 1 (30/30)

You'll notice that while most of this routine is equal work to rest the longer sets only suggest a 1 min rest. Always take the rest you need!

FYI  The slow pace of 5 snatch rep per 15 second requires a 1 second "hold" at the top of the movement making it in actuality more advanced than 6 rep pace!  With 6 or more reps (faster) because there is no hold it requires less strength endurance....don't believe me?  More workouts to come when you can do your own comparison!  In the mean time, although 5/5 may seem slow, you will be building up the kind of strength (and shape) that you can't when you snatch faster.