2 chinups
ab wheel
warm up:
4 1/2 minute swing combination w/12kg
10 transfers, 10 2 hand swing repeat (40 reps)
15 transfers, 15 2 hand swings, repeat (60 reps)
20 transfers, 20 2 hand swings, repeat (80 reps)
180 swings
Tracy's "55"
16kg
shortened rests: 2hd sw 7.5rest; sw/tr 22.5 rest
5 2 hd sw(15)
10 tr (15/15)
15 2 hd sw (22.5/7.5)
20 reps,of 1 sw/ 1 tr x 10 (30/15)
25 2 hd sw (37.5)
30 reps,of 2 sw/1 tr x 10 (45)
35 2 hd sw (52.5)
40 reps, of, 3 sw/1tr x 10 (1 min)
45 2 hd sw (1 min 7.5 sec/)
50 reps of 4 sw/1 tr x 10 (1.25 min)
55 2 hd sw (1 min 22.5 sec)
330 swings
total swings: 510
H Snatch 14kg 1:00/1:00 for 10:00 nonstop (just for fun!)
swing challenge: 7060/10,000
