from Tracy's blog post 5.16.11...
All 24kg swings were done in sets of 10 2 hand swings 15/15.
All 12kg swings were transfers.
All rest periods are 15 seconds unless otherwise noted.
10 x 1 set w/24kg 2 hd swings
10 transfers (15 sec)
15 sec rest
10 x 2 sets w/24kg
20 tr (30 sec)
30 sec rest
10 x 3 sets w/24 kg
30 tr (45 sec)
45 sec rest
10 x 4 sets w/24kg
40 tr (1 min)
1 min rest. From this point on all rest periods after the 12kg tranfer sets are 1 minute.
10 x 5 sets w/24kg
50 tr (1.25 min)
1 min rest
10 x 6 sets w/24kg
60 tr (1.5 min)
1 min rest
10 x 7 sets w/24kg
70 tr (1.75 min)
1 min rest
10 x 8 sets w/24kg
80 tr (2.0 min)
1 min rest
10 x 9 sets w/24kg
90 tr (2.25 min)
1 min rest
10 x 10 sets w/24 kg
100 tr (2.5 min)
** fun workout!
** last 10X10 was tough =)
