Fave Five #3 Swings and Squats

My Flip's batteries died before I could get some decent video on this mornings version of "Fave Five", but if you are interested in another swing/squat ladder workout....what?  What do you mean you haven't been doing squats?  Get to it!  If I've got to do them then so does everybody else!

5 sw (15 sec)
1 sw, 1 sq x 5 x 1 set (30/30)
5 sw (15 sec), 10 sw (15/15)
1 sw, 1 sq x 5 x 1 set (30/30)
5 sw (15 sec), 10 sw (15/15), 15 sw (45 sec)
1 sw, 1 sq x 5 x 1 set (30/30)
5 sw (15 sec), 10 sw (15/15), 15 sw (45 sec), 20 sw (30/30)
1 sw, 1 sq x 5 x 1 set (30/30)
5 sw (15 sec), 10 sw (15/15), 15 sw (45 sec), 20 sw (30/30), 25 sw (1 min)
1 sw, 1 sq x 5 x 1 set (30/30)

12.5 minutes, 200 swings, 25 squats

Personally I did one complete rotation w/16kg, and then repeated it w/20kg

25 min = 2 rotations (400 sw, 50 sq)
37.5 min = 3 rotations (600 sw, 75 sq...my personal favorite if I were only doing swings and squats)
50 min = 4 rotations (800 sw, 100 sq...pure torture!)

So in the first version, #1, I laddered up sets of 5 swing reps (1-5 sets), alternating with sw/sq sets.  The second version, #2, I alternated sets of 25 swing reps (OTM 37.5/22.5 sec) with sw/sq sets in rotations of 4 or 5 "double sets".  In this third version, #3, I laddered up swing reps/sets followed by one set of sw/sq.

We started out the workout with swings.  I don't like to squat at 7:00am without a couple of hundred swings first!  I used the 12kg only for the warm up.

10 tr sw (15/15)
1 sw, 1 tr x 10 (20 reps) (30/30)
3/3 x 10 (30 reps, switching on 3rd rep) (45/45)
4/4 x 10 (40 reps, switching on the 4th rep) (1 min/1 min)
5/5 x 6 x 10 (60 reps) (1.5 min/1 min)
8/8 x 10 (80 reps) (2 min/1 min)
10/10 x 10 (100 reps) (2.5 min/1 min)

14 min., 340 swings

We then went on to double clean and presses, long cycle and short cycle, "I go, you go" style.
1-5 lg/cy cl pr
1-5 sh/cy cl pr
1-5 lg/cy cl pr
1-5 sh/cy cl pr
4 more sets of 5 rep sh/cy cl pr (a total of 5x5)
5 sets sh/cy pu pr
5 sets sh/cy jk

80 dbl presses, 25 dbl push presses, 25 dbl jrk (approx 20 min)

Here is where Fave Five comes in.  2 rotations, 25 min

We end with snatch volume and pace.  After a short warm up we completed the following snatch ladders using a 10 rep per 30 sec pace.

1-5 ld (30 sn, 1.5 min/1 min)
2-6 ld (40 sn, 2 min/1 min)
3-7 ld (50 sn, 2.5 min/1 min)
4-8 ld (60 sn 3 min/1 min)
5-9 ld (70 sn, 3.5 min/1 min)

250 snatch reps, 17.5 minutes.


PS (I know there were 56 swings and 38 snatches in our 5 min warm up. but who's counting?)