From Tracy’s blogpost 11.9.11 HERE
warm up is always "equal work to rest"
10 2 hd sw (15/15)
20 tr (30/30)
30 2 hd sw (45/45)
10 R/10 L 1 hd sw x 2 (1.0/1.0)
100 swings 5 min.
12kg, 1st rotation
10 R/10 L 1 hd sw x 2, 15 sec rest
10 R/10 L 1 hd swx 2 30 sec rest
10 R/10 L 1 hd sw x 2, 45 sec rest
10 R/10 L 1 hd sw x 2 1 min rest
10 R/10 L 1 hd swx 2
1 min rest.
14kg, 2nd rotation
40 tr, 15 sec rest
40 tr, 30 sec rest
40 tr, 45 sec rest
40 tr, 1 min rest
40 tr
1 min rest
16kg, 3rd rotation
40 2 hd sw 15 sec rest
40 2 hd sw, 30 sec rest
40 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
40 2 hd sw
done! 700 swings, 27.5 min.
Squat 14kg 2:00/2:00; 1:00/1:00 for 6:00 w/1:00 off
NOTES:
** Tracys workout hit times as Rx’d
** Tracys workout hit times as Rx’d
** Added squats since I didn’t do them yesterday
