warm up:
3 pullups
14kg 1sn/1tr 2:00 nonstop
"Classic 100" #2
16kg
10 2 hd sw (15/15)
20 2 hd sw (30/30)
30 2 hd sw (45/30)
40 2 hd sw (1 min/30)
10 tr (15/15)
20 tr (30/30)
30 tr (45/30)
40 tr (1 min/30)
10 tr (15/15)
1 sw, 1 tr x 10 (30/30)
2 sw, 1 tr x 10 (45/30)
3 sw, 1 tr x 10 (1 min./30)
5/5 x 1 (15/15)
5/5 x 2 (30/30)
5/5 x 3 (45/30)
5/5 x 4 (1 min/30)
10 2 hd sw (15/15)
20 tr (30/30)
2 sw, 1 tr x 10 (45/30)
5/5 x 4 (1 min/30)
* 500 total swings
Planks:
straight arm 2x 1:00 on/:30 rest
feet on stability ball 1x 1:00 on/:30 rest
NOTES:
* I went ahead and shortened the rest periods - Tracy had a 1:1 ratio - My changes are in pink.
* Hit all times as Rx’d
* I wasn’t going to workout today -> going on vacation this afternoon - but when I saw this it looked like fun (which it was!!) so I did. ;)
* I went ahead and shortened the rest periods - Tracy had a 1:1 ratio - My changes are in pink.
* Hit all times as Rx’d
* I wasn’t going to workout today -> going on vacation this afternoon - but when I saw this it looked like fun (which it was!!) so I did. ;)
