with a twist from tracys: shortened rests/14kg for warm up/changed w/up
I used the 14kg for my warm up and then in my work sets I alternated the 12kg with the 14kg
I used the 14kg for my warm up and then in my work sets I alternated the 12kg with the 14kg
Warm up 14kg
200 nonstop swings
1 min each of: 2hd, 10/10, 1/2ld, 5/5, 10/10
Work sets
10/10 x 20 (10 reps x 10 R, 10 reps x 10 L), 200 = 5 min/30 rest
10/10 x 10 w/14kg (10 reps x 5 R, 10 reps x 5 L) 100 sw = 2.5 min/30 rest
8/8 x 20, 160 sw = 4 min/30 rest
8/8 x 10 w/14kg, 80 sw = 2 min/30 rest
6/6 x 20, 120 sw = 3 min/30 rest
6/6 x 10 w/14kg, 60 sw = 1.5 min/30 rest
4/4 x 20, 80 sw = 2 min/30 rest
4/4 x 10 w/14kg, 40 sw = 1 min/30 rest
2/2 x 20, 40 sw = 1 min/15 sec
2/2 x 10 w/14kg, 20 sw = 30 sec/15 sec
2/2, 4/4, 6/6, 8/8, 10/10 swing ladder w/12kg 60 sw = 1.5 min/30 rest
10/10, 8/8/, 6/6, 4/4, 2/2 swing ladder w/14kg 60 sw = 1.5 min/done.
1220 swings (660 w/12kg, 560 14kg)
