Training log Jan 28 - Feb 04 2008.

Monday, Jan 28.
A tribute to Tracy Rif:
@12kg
20*(swing - C+P - transfer)
20*(swing - C+P - snatch - transfer)
20*(swing - C+P - C+SQ - snatch - transfer)
20*(swing - C+P - snatch - C+SQ - snatch - transfer)
20*(swing - C+P+SQ - snatch - C+SQ+P - snatch - transfer)
1min rest between sets.
Then
@2*12kg
5*(5 Dbl. C+SQ+PP+snatch drop), 30sec on, 30sec off

Tuesday, Jan 29.
Breathing ladder
1->25->1 two hand swing @24kg ( 625 swings, 15.000kg)

Wednesday, Jan 30.
Grad Workout style:
20sec on, 10sec off, alternating see-saw presses @2*12kg and two hand swings @12kg
10 pressing rounds at 8reps/set, then I had to reduce it to 6/set.
Total: 20min

Thursday, Jan 31.
Tracy-style combo:
10 rounds, 2min on, 1min off, @12kg
80 two hand swing
40/40 one hand swing
1 swing + 1 high pull (1min L, trans., 1min R)
1 swing + 1 snatch (like above)
1 high pull + 1 snatch (like above)
1 swing + 1 high pull + 1 snatch - transfer
1 high pull + 1 snatch (1min L, trans., 1min R)
1 swing + 1 snatch (like above)
1 swing + 1 high pull (like above)
20/20/20/20 one hand swing
Total: 30min, cca. 750 swings.

Friday, Feb 01.
Off

Saturday, Feb 02.
BJ#1, 3 rounds @2*12kg (ex. TGU):
15 Dbl. swing
5 Dbl. C&P
15 Dbl. swing
5 Dbl. C&FSQ
15 Dbl. swing
5/5 TGU
15 Dbl. swing
5 Dbl. snatch
15 Dbl. swing
No. of sets/reps unchanged, but time limit added: set Gymboss to 1min and started every exercise at the next beep. 11min/round, 1min extra rest between rounds. 35min total.

Sunday, Feb 03.
BJ #2, 3 rounds @2*12kg
5 Dbl. C+P
20 Dbl. Swing
5 Dbl. C+P
5 Dbl. C+FSQ
5 Dbl. C+P
5/5 TGU
5 Dbl. C+P
5/5 Dbl. Snatch
5 Dbl. C+P
Rest as necessary, set/rep-scheme the same, added 3rd round. Cca. 45min.

Monday, Feb 04.
BJ#3, 3 rounds @2*12kg
5 Dbl. Clean and Front Squat
20 Dbl. Swing
5 Dbl. Clean and Front Squat
5 Dbl. Clean and Press
5 Dbl. Clean and Front Squat
5/5 Get-up
5 Dbl. Clean and Front Squat
5 Dbl. Snatch
5 Dbl. Clean and Front Squat
Rest as necessary, set/rep-scheme the same, added 3rd round. Cca. 40min.