3 chinups
5x2 ab wheel rollouts
“ten” HERE
all rotations: 20kg 2hd sw/ 14kg one hand sw:
1st rotation
10 2 hd sw (15/15 = 30 sec)
10 R / 10 L one hand sw (30/30 = 1 min)
10 2 hd sw x 2 (15/15 x 2 = 1 min)
10 R / 10 L one hand sw x 2 (30/30 x 2 = 2 min)
10 2 hd sw x 3 (15/15 x 3 = 1.5 min)
10 R / 10 L one hand sw x 3 (30/30 x 3 = 3 min)
180 total swings 9 minutes per rotation
2nd rotation
10 2 hd sw (15/15)
10 R / 10 L one hand sw (30/30)
10 2 hd sw x 2 (15/15 x 2 = 1 min)
10 R / 10 L / 10 R / 10 L one hand sw (40 reps, 1 min/1 min)
10 2 hd sw x 3 (15/15 x 3 = 1.5 min)
10 R / 10 L, /10 R / 10 L, / 10 R / 10 L one hand sw (60 reps! 1.5 min/1.5 min)
180 total swings 9 minutes per rotation
3rd rotation
10 2 hd sw (15/15)
10 R / 10 L one hand sw (30/30)
20 2 hd sw x 1 (30/30 = 1 min)
10 R / 10 L / 10 R / 10 L one hand sw (40 reps, 1 min/1 min)
30 2 hd sw (45 sec/45 sec)
10 R / 10 L, /10 R / 10 L, / 10 R / 10 L one hand sw (60 reps! 1.5 min/1.5 min)
180 total swings 9 minutes per rotation
Double Jerk 2- 14kg 4:00 (6rpm)
NOTES:
** Fun workout. hit times as rx’d
** Fun workout. hit times as rx’d
total swings today: 640
March swing challenge: 13,830
