2 chin ups
100 12kg swings
From Tracy’s 9.10.11 blogpost HERE
16kg:
all rests 15 seconds
10 2 hd swing x 2 sets (15/15 x 2 = 1 min)
10 tr x 2 sets (15/15 x 2 = 1 min)
1/1 + 2/2 x 2 sets (15/15 x 2 = 1 min)
5/5 x 2 sets (15/15 x 2 = 1 min)
total 80 swings, 4 min.
20 2 hd sw x 1 (30/15 = 45)
20 tr x 1 (30/15 = 45)
1/1 + 2/2 x 2 (30/15 = 45)
5/5 x 2 (30/15 = 45)
total 80 swings, 3 min
10 2 hd sw, 10 tr x 1 (30/15 = 45)
10 tr, 1/1 + 2/2 x 1 (30/15 = 45)
1/1 + 2/2, 5/5 x 1 (30/15 = 45)
5/5, 10 2 hd sw x 1 (30/15 = 45)
total 80 swings, 3 min
10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, :15 seconds rest x 4 = min.)
total 160 swings, 5 min.
10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, :15 seconds rest x 4 = min.)
total 160 swings, 5 min.
560 swings in 20 min
cash out:
from Tracy HERE
16kg
10sw/:15 x5
11,12,13,14,15
115 swings
yoga: quick fix
total swings today: 775
swing challenge: 2,005/10,000
