seraphyne's 2011 TCC (conditioning chronicles)

[Mrs.V.]

Looking good here...

[seraphyne1]

Thanks, mrs v. and thanks for stopping by.

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 1/1 clean and press and TGU
after that:
10 minutes of 1/2 rep protocol of double KB clean and press*

* the single reps are done with double 24 kg KB's and the double reps are done with double 20 kg KB's. Start a new set every 30 secs, so at the start of every minute it is a single rep and every half minute itt are 2 reps, so after 10 minutes it are 30 total reps.

[seraphyne1]

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats/ hindu pushups
10 minutes of:
ladders of 1-2-3 of double KB clean and presses
finish with:
1 minute of swings

[seraphyne1]

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. jumping rope/burpees (no jump)
10 minutes of:
ladders of 1-2-3 of double KB snatches

[seraphyne1]

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats/ hindu pushups
10 minutes of:
ladders of 1-2-3 of double KB clean and presses
3 rounds of:
ladder of 1-2-3 of double KB front squat and jerk

[seraphyne1]

4 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 30 secs. double handed swings
- 60 secs. jumping rope
10 minutes of:
ladders of 1-2-3 of single KB snatches

[seraphyne1]

4 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 30 secs. double handed swings
- 60 secs. hindu squats
after that:
15-14-13-12-11-10 hindu pushups (ppu handle) supersetted with
1/1 - 1/1 - 1/1 - 1/1 - 1/1 - 1/1 clean and press and TGU
- 2 x (ladder of 1-2-3) of clean and press

[seraphyne1]

Went a few days to the Belgian coast and relax a bit. Today was back at sweating time.

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. jumping rope
6 rounds of:
4 double KB push presses supersetted with
ladder of 1-2-3 of single KB snatches
9 minutes of:
ladders of 1-2-3 clean and front squats (single KB)

[seraphyne1]

3 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. jumping rope
4 rounds of:*
double (24 kg) KB clean and 2 push presses
double (24 kg) KB clean and 2 push presses
double (24 kg) KB clean and 2 push presses
8 rounds of:
- 8 burpees
- 10 double handed swings

* so 1 round is a clean followed by 2 push presses repeated 3 times, so 4 rounds are a total of 24 push presses

[seraphyne1]

3 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. jumping rope
3 rounds of:
10 pushups (ppu handles) and 8/8 bent over rows
10 atlas pushups (on KB handles) and 8/8 bent over rows
10 hindu pushups (ppu handles) and 8/8 bent over rows
8 rounds of:
- 6 double (24 kg) KB swings (starting a new set on top of every 30 secs, so the remaining of the 30 secs are rest if the 6 reps are done)

[seraphyne1]

3 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. jumping rope
4 rounds of:
(24 kg) KB clean and 2 push presses
(24 kg) KB clean and 2 push presses
(24 kg) KB clean and 2 push presses
first left side and after that right side, that is repeated 4 times.
8 rounds of:
- 8 burpees (without the jump)
- 10 double handed swings

[seraphyne1]

15 minutes of:
- 10 hindu pushups (ppu handle)
- 20 hand to hand swings
- 20 hindu squats
- 20 double handed swings
3 rounds of:
- 8/8 snatches
10 secs. rest
- 30 secs. pushups
10 secs. rest
- 8/8 bent over rows
10 secs. rest
- 30 secs. pushups
2 minutes rest

[seraphyne1]

5 rounds of:
- 30 secs. burpees (no jump)
- 30 secs. jumping jacks
- 30 secs. mountain climbers
- 30 secs. swings
after that:
25 x double KB clean and presses
3 rounds of:
- 8 x 1/1 clean and squats
10 secs. rest
- 30 secs. goblet squats
10 secs. rest
- 30 secs. lunges
10 secs. rest
- 6/6/8 (left/right/double handed) swings
90 secs. rest

[seraphyne1]

Returning to simplicity.

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 10 burpees (no jump)
12 minutes of:
- 15 secs. on/ 15 secs. off snatches

[seraphyne1]

5 rounds of:
- 30 secs. double handed swings
- 30 secs. hand to hand swings
- 60 secs. hindu squats/ hindu pushups
after that:
- 25 x (1 double KB clean and press and 10 jumping jacks)