2 chin ups
Tracy’s 9.23.11 3x3 swings HERE
with a twist of my own for the 5-8 rotations
12kg
all rests 15 seconds (except between 7th and 8th rotations - 1 min.)
1st rotation = 40 swings
10 2 hd sw x 4 (15/15 x 4 = 2 min)
2nd rotation = 80 swings
20 2 hd sw x 1
20 tr x 3
(30/15 x 4 = 3 min, advanced)
3rd rotation = 120 swings
30 2 hd sw x 1
30 tr x 1
1/2 sw ld x 3 x 2
(45/15 x 4 = 4 min, advanced)
4th rotation = 160 swings
40 2 hd sw x 1
40 tr x 1
1/2 sw ld x 4 x 1 (40 reps)
5/5 x 4 x 1 (40 reps)
(1.0/15 x 4 = 5 min, advanced)
total workout up to this point
(14 min = 400 sw, advanced)
5th rotation - no rest between combos
10 2 hd sw
20 tr
1/2 sw ld x 3 (30 reps)
5/5 x 4 (40 reps)
2.5 min = 100 sw
6th rotation - no rest between combos
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
2.5 min = 100 sw
19 min = 600 sw, advanced
7th rotation - no rest between combos
10 2 hd sw
20 tr
1/2 sw ld x 3 (30 reps)
5/5 x 4 (40 reps)
5/5 x 1
1/2 sw ld x 2
30 tr
40 2 hd sw
5 min. 200 swings
1 min rest
8th rotation- no rest between combos
40 2 hd sw
30 tr
1/2 sw ld x2
5/5 x1
5/5 x4
1/2 sw ld x3
20 tr
10 2 hd sw
5 min. = 200 sw
total 1000 swings in 30 min.
NOTES:
** had to go light today since I did doubles yesterday....
** had to go light today since I did doubles yesterday....
