1000 Swings

DAY 5

TGU   16kg    3r/3l

24kg:

50 rounds

10 sw/:15 rest (1:1 ratio)

500 swings

rested the total song Turn the Page by Metallica

then....

16kg

5/5, :15 rest

10/10,  :30 rest

15/15,  :45 rest

20/20,   1 min rest

100 total swings

16kg 

progressive rest ladder:

20r/20l/:15 rest  (40 total swings)

20r/20l/:30 rest

20r/20l/:45 rest

20r/20l/1 min rest

20r/20l

200 swings, 7.5 min 

16kg

1 sw roundabouts  (1 min work/1 min rest) x5

1 sw roundabout = 40 swings

200 swings total

1 set 2 sw roundabout just for fun! :)

Yoga:  Quick Fix

total swings today:  500+100+200+200= 1000

ongoing swing total:  5000/10000

NOTES:
** SO EXCITED I got the roundabout!!!! Once everything clicked they were so much fun the time flew!!  I tried the 2 sw roundabout just to make sure I got it for real and it wasn’t a fluke! 

** I wasn’t sure I was going to get thru the 500 24kg swings....looked at the gymboss, had 16 more sets to go....figured I would go 6 more sets for sure and then see how I felt.  Pulled it out!

1000 Swings

DAY 4

3 chinups

"All Sets of 10"           

24kg

warm up  x2

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

12 min,  240 swings

24kg:

16 rounds

10 sw/:15 rest (1:1 ratio)

160 swings

400 total 24kg swings

16kg  2 hd swings

progressive rest ladder:

40 sw/:15 rest

40 sw/:30 rest

40 sw/:45 rest

40 sw/1 min rest

40 sw

200 swings, 7.5 min

** took a 1 min rest after the last 40 reps    

repeated 3x for 600 total swings

Yoga:  Standing Hip Openers

todays swing total:  400+600= 1000

ongoing swing total:   4,000 /10,000

NOTES:
** not a fan of 2 hd swings, but looks like I will be doing them with the 24kg going forward to save my hands ... 

1000 swings

DAY 3

"All Sets of 10"           

24kg

warm up  x2

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings x3 - 18 min, 360 swings


5 min rest....then:

5/5 Swing Worksets   

16kg

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/45 work/rest

20/20,  1 min/1 min work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10, 30/30 work/rest

15/15, 45/45 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

5/5 x 1

twice through -  520 swings

then:

5/5 x 3 (work for 15 sec, rest for 15 sec) 

10/10, 30/30 work/rest

15/15, 45/45 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

120 swings 

Yoga: Warrior Flow

todays swing total:  360+520+120=1000

ongoing total:   3000/10,000

NOTES:

** 5/5 workout: 1st round all rests at :15. 2nd round and additional swings rests as rx’d.

** blister on right hand :(

** will not be adding a 24kg rotation each day, will limit it to 1-3 rounds (see note #2)

1000 Swings

DAY 2

TGU:   16kg   3l/3r

All Sets of “10”    

24kg

warm up x2

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

done twice - 12 min, 240 swings

5 min rest

New Classic “100” 

1st rotation = 40 swings

10 2 hd sw x 4 

15/15 x 4 = 2 min (all levels)

2nd rotation = 80 swings

20 2 hd sw x 1

20 tr x 3 

(30/30 x 4 = 4 min, intermediate)

3rd rotation = 120 swings

30 2 hd sw x 1 

30 tr x 1 

1/2 sw ld x 3 x 2 

(45/30 x 4 = 5 min, intermediate)

4th rotation = 160 swings

40 2 hd sw x 1 

40 tr x 1 

1/2 sw ld x 4 x 1 (40 reps)

5/5 x 4 x 1 (40 reps)

(1.0/30 x 4 = 6 min, intermediate)

total workout up to this point-- 

(17 min = 400 sw, intermediate)

5th rotation

10 2 hd sw                         15/15

20 tr                                   30/30

1/2 sw ld x 3 (30 reps)     45/30

5/5 x 4 (40 reps)            1 min/ 30

(4.25 = 100 sw, intermediate)

6th rotation

5/5 x 1                15/15

1/2 sw ld x 2      30/30

15/15 x1             45/30

40 2 hd sw          1 min/30

(4.25 = 100 sw, intermediate)

600 swings intermediate

7th rotation

5/5 x 1                15/15

1/2 sw ld x 2      30/15

2/1 sw ld x3       45/15

40 2 hd sw          1 min/15

(3.5 = 100 sw, intermediate)

Total workout 29 min. 700 swings intermediate

wrapped up with 60 more swings:

all 2 hd

10/:15 rest

20/:30 rest

30/:45 rest

Yoga: Sun Salutations

total swings today 1000

ongoing total:    2000/10,000

NOTES:
** all swings 16kg, except warm up

** stopped tr swings at 6th rotation, worried about hands

1000 swings

10,000 Swings in 10 Days  Challenge  HERE

3 chinups

"All Sets of 10"           

24kg

warm up

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

Advanced super secret variation!

16kg

shortened rests....

10 2 hd sw x 1

10/10 x 2 1 hd sw x 1 (40 reps 1 min work, 30 sec rest)

10 2 hd sw x 2

10/10 x 4 1 hd sw x 1 (80 reps 2 min work, 30 sec rest)

10 2 hd sw x 3

10/10 x 6 x 1 (120 reps 3 min work/30 sec rest)

10 2 hd sw x 4

10/10 x 8 1 hd sw x 1 (160 reps 4 min work/1 min rest)

super duper variation

10 2 hd sw x 5

10/10 x 10 1 hd swing (200 reps, 5 min work)

750 swings 

130 swings:  16kg

5/5     (15 work/15 rest)

10/10    (30work/30 rest)

15/15     (45 work/45 rest)

20/20     (1min work/1 min rest)

15/15     (45 work/45 rest)

swing total    1000/10000

Yoga: Warrior Flow

NOTES:

** All swings 16kg going forward, unless otherwise noted

** Doing swing challenge this way-> swings mostly, may tack on one other exercise here and there....not sure

** short on time today, last day of work, cut the rest periods

** going forward will try to keep equal work/rest

** am trying to do the All sets of 10 warm up adding a round every day....will see how far I get with that.  The 16 was ridiculously light after the warmup!!

** I think this challenge will be harder mentally than physically

Swings, Snatch

3 chin ups

All Sets of “Ten” Swings

24kg   warm up only

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

Snatch   12kg   2:00r/2:00l for 12:00

** no rep count, just for fun :)

RKC plank  :10on/:10off x2


NOTES:
** keeping it light/fun, starting challenge on Friday!

TGU, Swings

TGU

16kg  1l/1r

18kg  1l/1r

20kg  1l/1r

5/5 one hand Swing Worksets   20kg

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/45 work/rest

20/20, 1 min/1 min work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

 10/10, 30/30 work/rest

15/15, 45/45 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

5/5 x 1

13 min., 260 swings

Repeated with :15 rests throughout - -

5/5 Swing Worksets   20kg

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/15 work/rest

15/15, 45/15 work/rest

20/20, 1 min/15 work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

 10/10, 30/15 work/rest

15/15, 45/15 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/15 work/rest

5/5 x 1

 260 swings

total swings: 520

24kg Swings

2 chin ups

ab wheel roll outs 2x5

All sets of “ten” swings

24kg

warm up only

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

One Hand Swing Practice

24kg

rotation #2

5 2 hd sw + 5 one hd sw  x 2 x 5 (10 sets total 5/5 R, 5/5 L)

100 swings, 5 min

Yoga:  Quick Fix

NOTES:
** only had 20 min this morning :(

1000 24kg Swings

TGU

16kg  2r then 2l

** not about the TGU today ;)

Swings

24kg

10sw/:15rest  x61 (610)

rest 3:00

10sw/:15rest  x39  (390)

total swings  1000

YEAH BABY!!

Yoga: Warrior Flow  

Swing, H Snatch, LCCJ

3 chin ups

One Hand Swing Practice Workout  

24kg

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

H Snatch    14kg    4:00r/4:00l  for 8:00  (14rpm)

56l/56r

** rest 3:00

1ALCCJ      14kg     5:00r/5:00l for 10:00  (10rpm)

50r/50l

Yoga:  Standing Hip Openers

TGU, Swings

TGU

16kg

3r then 3l

5/5 Swing Worksets   20kg

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/45 work/rest

20/20, 1 min/1 min work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

 10/10, 30/30 work/rest

15/15, 45/45 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

5/5 x 1

13 min., 260 swings

Deadlift

2 @ 115# - not feeling it today....


Pushups 
2 sets of 10

Yoga:  Quick Fix

Swings, Snatch, Sw/Sq combo

2 chin ups

ab wheel roll outs 2x6

All sets of “ten” swings

24kg

warm up only

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

Snatch 12kg

3:30r/3:30l for 7:00  (24rpm)

84r/84l  PR!!

** increased time by :30 each arm

** moved 4,200#; 2,100# ea. arm

no brainer swing/squat ladder

2  8kg

1 sw/1 sq

2 sw/1 sq

3 sw/ 1 sq

4 sw/1 sq

5 sw/1 sq

6 sw/1 sq

7 sw/1 sq

8 sw/1 sq

9 sw/1 sq

10 sw/1 sq

55 sw/10 sq 

Yoga:  Warrior Flow

NOTES:
** doesn’t look like much, but I am wiped!! :)

** Simple, not easy

TGU, Swings

TGU

16kg   1/1

18kg   2/2

20kg   3/3

Swings

24kg

10sw/:15rest  x35  (350)

rest 2:00

10sw/:15rest  x15  (150)

500 swings  

Yoga: Sun Salutations  

Swings, H Snatch, Jerk

2 chin ups

2x6 ab wheel

All Sets of “Ten” swings

24kg

warm up only:  

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

H Snatch  16kg  

3:00r/3:00l; 1:00r/1:00l; 1:00r/1:00l for 10:00 (10rpm)

1AJerk       16kg

5 rounds

1:00 right/1:00 off

1:00 left/1:00 off 

14rpm

Yoga:  Quick Fix

Swings, H Snatch, LCCJ

3 chin ups

1x10 ab wheel rollouts

All sets of “ten”

24 kg

warm up only:

10 2  hd sw x 4

5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)

10 2 hd sw x 2

5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

H Snatch    14kg    4:00r/4:00l  for 8:00  (14rpm)

56l/56r

rest 4:00

1ALCCJ      14kg     5:00r/5:00l for 10:00  (9-10rpm)

first 3 min 9rpm; last 2 min  10 rpm

47r/47l

Yoga: Quick Fix

TGU, Swings, Deadlift

TGU  

18kg   2l/2r

20kg   1l/1r

Swings  

24kg     10sw/:15 rest  x10  (100)

20kg     10r/:15 rest; 10l/:15 rest x5  (100)

20kg     5r/5l/:15  x10   (100)

15 min,  300 swings

200 swings 20kg, 100 swings  24kg

Deadlift

1x5  @ 115#

3x5  @ 130#

RKC plank    :15on/:15off x2

Yoga:  Hip Openers