A twist of Tracy’s blog posts from 9.10 & 9.21.11....
12kg
all rests 15 seconds (work/rest)
10 2 hd sw x 4 (15/15)
total 40 swings, 2 min.
20 2 hd sw x 1 (30/15 )
20 tr x 1 (30/15)
1/1 + 2/2 x 2 (30/15)
5/5 x 2 (30/15)
total 80 swings, 3 min.
30 2 hd sw x 1 (45/15)
30 tr x 1 (45/15)
1/1 + 2/2 x 3 (45/15)
5/5 x 3 (45/15)
total 120 swings, 4 min.
40 2 hd sw x 1 (1 min/15)
40 tr x 1 (1 min/15)
1/1 + 2/2 x 4 (1 min/15)
5/5 x 4 (1 min/15)
total 160 swings, 5 min.
400 swings, 14 min.
10 2 hd sw
20 tr
1/2 sw ld x 3 (30 reps)
5/5 x 4 (40 reps)
3.5 min = 100 sw
5/5 x 1 (10 reps)
1/2 sw ld x 2 (20 reps)
30 tr
40 2 hd sw
3.5 min = 100 sw
600 swings 21 minutes
14kg
all rests 15 seconds
10 2 hd sw x 4 (15/15)
total 40 swings, 2 min.
20 2 hd sw x 1 (30/15 )
20 tr x 1 (30/15)
1/1 + 2/2 x 2 (30/15)
5/5 x 2 (30/15)
total 80 swings, 3 min.
30 2 hd sw x 1 (45/15)
30 tr x 1 (45/15)
1/1 + 2/2 x 3 (45/15)
5/5 x 3 (45/15)
total 120 swings, 4 min.
240 swings in 9 minutes
total 840 swings in 30 min.
Straight arm plank: 1:30on/:30 off x2
NOTES:
* next time will start with the 14kg....
* next time will start with the 14kg....
