Spring Swing

Started the 12-Week Spring Swing Program today!

Light Swings, Medium Snatches, Light Getups
Getups: 2 reps ES BW
Swings: 2 sets 10 reps 2-Hand + 35# KB
Snatches: 10 reps ES 35# KB

Getups: 3 reps ES BW
Swings: 3 sets (5 reps ES + 44# KB)
Snatches: 3 sets (15 reps ES @15 RPM + 44# KB)

counter-actives

Worked on Counter-Actives Videos

3 reps Pullups BW
Jump Rope Video
1 rep ES Bent Press 44# KB
5 reps Pushups

3 reps Pullups w/ 13# KB on foot
pistol training
1 rep ES Bent Press 53#
1 rep ES 1-Arm Pushup

3 reps Pullups w/ 18# KB on foot
1 rep ES Bent Press 62#
1 rep ES 1-Arm Pushup

3 reps Pullups w/ 22# KB on foot
1 rep ES Bent Press 70# KB
1 rep ES 1-Arm Pushup

1 rep ES Bent Press 80# KB
1 rep rope climb

5 reps ES 1-Hand Swings 53# KB
5 reps ES 1-Hand Swings 62# KB
5 reps ES 1-Hand Swings 70# KB
5 reps ES 1-Hand Swings 80# KB
5 reps ES 1-Hand Swings 88# KB

Regular Class - Monday

Took Sunday off for Valentine's day with my sweety. (Actually, I dug ditches for a sprinkler system for about 6 hours!)

This morning, regular class. Began with Z-Health and mobility. Then, introduced the class to sitouts + flying leg swaps floor mobility drill.

Main workout:
5 reps ES 1-Hand Swing 35lb KB
5 reps ES 1-Hand C&P 35lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 35lb KB
5 reps ES Punch-up 35lb KB

5 reps ES 1-Hand Swing 44lb KB
5 reps ES 1-Hand C&P 44lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 44lb KB
5 reps ES Punch-up 44lb KB

5 reps ES 1-Hand Swing 53lb KB
5 reps ES 1-Hand C&P 53lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 53lb KB
5 reps ES Punch-up 53lb KB

5 reps ES 1-Hand Swing 53lb KB
5 reps ES 1-Hand C&P 53lb KB
3 reps ES 1-Leg DL BW Only
5 reps ES 1-Hand Row 53lb KB
5 reps ES Punch-up 53lb KB

Finisher (this is one of my favorite swing drills)
Start each set at the top of the minute:
18 swings 53lb KB
18 swings 53lb KB
20 swings 53lb KB
20 swings 53lb KB
22 swings 53lb KB
22 swings 53lb KB
20 swings 53lb KB
20 swings 53lb KB
18 swings 53lb KB
18 swings 53lb KB