Thursday, March 29, 2012

Plus 50% swings

2 pullups 
Plus 50% swings HERE
16kg  both rotations
First rotation
5 2 hd swing x 2 sets
10 tr x 2 sets (15/15, equal work to rest)
10 tr + 5 2 hd swings x 2 sets (15 reps)
1 sw, 1 tr x 10 x 2 sets (20 reps per) (30/30)
1 sw, 1 tr x 10 + 10 tr x 2 sets (30 reps)
3 sw, 1 tr x 10** x 2 sets (30 reps) (45/45)
3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (45 reps)
10/10 x 2 x 2 sets (40 reps) (1 min/1 min)
10/10 + 1 sw, 1 tr x 10 x 2 sets (60 reps total)
20.5 min., 510 swing reps

Second Rotation 
5 2 hd swing x 2 sets
10 tr x 1 set (15/15, equal work to rest)
10 tr + 5 2 hd swings x 1 set  (15 reps)
1 sw, 1 tr x 10 x 1 set (20 reps) (30/30)
1 sw, 1 tr x 10 + 10 tr x 1 set (30 reps)
5/5 x3 x 1 set (30 reps) (45/45)
5/5 x3 + 10 tr + 5 2 hd sw x 1 set (45 reps)
10/10 x 2 x 1 set (40 reps)(1 min/1 min)
10/10 + 1 sw, 1 tr x 10 x 1 set (60 reps total)
10.5 min 260 swing reps
Total workout 31 min., 770 swing reps
Yoga (yea!) Quick Fix
Total swings today:  770
March swing challenge running total:   13,190
NOTES:
** I realized after I did the first rotation of 3sw/1tr x10, that 3sw/1tr = 40 reps not 30, so I changed it for the rest of the workout to 5/5x3.....