Saturday, December 24, 2011

5 rep swing routine & Swings

5 rep swing routine  From Tracy's Blog HERE
12kg

10 sets of 5 reps 2 hd swings ("on the 15 sec x 10 = 2.5 min)
10 transfer swings (15/15)
10 "swing-transfers" (20 reps total), (30/15)
5/5 one hand swings x 4 = 40 reps (1 min/15)
5 minutes per rotation, 120 swings
repeat 5 times
25 min 600 swings
end the workout w/10 sets of 5 rep 2 hd swings ("on the 15 sec") 
27.5 min, 650 swings
All rotations, only 15 seconds rest between all sets (excluding the 5 reps sets, of course)
Swings 18kg  :30/:30 for 4:00
 NOTES:
** hit all times as Rx’d
** changes to Tracy’s routine  in green
** A  lot of FUN!! The time just flew by!