September 3 - With broken toe
24k Swings on the minute
5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,13,12,11,11,11,10,9,8,7,6,5
303 swings 27 minutes
11.2 swings per minute
September 5
24k swings on the minute
5,6,7,8,9,10,
15x6
13,12,12,11,11,11
205 swings 18 minutes
11.4 spm -tweaked back
September 8
16k 3 3 rung ladders
24k swings on the minute
5-15-7,11
205 swings 20 minutes
10.25 spm
September 10
16k 4 3 rung ladders
24k c&p x 4
32k c&p x 2
16k snatch 4-8
16k snatch 10 x 9
September 13
24k swings on the minute
5,6,7,8,9,10 - warm up
16,16,10 x 4 - main work sets
11,12,13,12,11,10 - cool down
282 swings 24 minutes
11.75 spm
September 14
16k 3 3 rung ladders
24k 2 3 rung ladders
Press 16k 10/2
Clean 32k 2/2
September 17
alternate16k snatch, 24k c&p, 32k swing on the minute
32k swings on the minute
3,4,5,6,7,8,9,10,9,8,7,6,5
87 swings 13 minutes
16k snatches sets of 4-10
24k c&p sets of 2
September 19
16k 5 minute snatch test.
90 reps in 4:30
September 21
Alternate 32k swings and 24k c&p on the minute
32k swings
5,6,7,8,9
10x5
9,8,7,6,5
120 swings
24k c&p
1/4
2./6
3/5
31 per arm
September 24
16k snatch
4,6,8,10
12 x 8
10,8,6,4
152 reps
24k snatch
4 x 5
20 reps
September 27
16k
100 1 arm swings
10 getups
10 minutes
September 29
24k c&p 5 - 3 rung ladders = 60
24k c&p 4 x 6 = 24
24k c&p 6 x 1 = 6
c&p total reps 90
24k 1 arm swings
4,6,8
10 x 7
12 x 1
6 x 2
24k 1 arm swing total 112
