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
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
** all swings 16kg, except warm up
** stopped tr swings at 6th rotation, worried about hands
