1020 swings

Tracy’s Tgiving workout  HERE

12kg swings

10 2 hd sw x 2, 15 sec work/rest = 1 min (20 swings)

1st rotation - 16kg

10 tr x 1, 15 sec work/rest (10 sw)

1 sw, 1 tr x 10, 30 sec work/30 sec rest (20 sw)

2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)

3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)

4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)

5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)

6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)

7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

total 15.25 minutes, 410 swings

2nd rotation - 12kg sw/tr, 16kg 2hd swings

all rests :15

10 tr x 1, 15 sec work/rest (10 sw)

10 2 hd sw x 1, 15 sec work/rest ( 30 sec 10 sw)

1 sw, 1 tr x 10, 30 sec work/15 sec rest (20 sw)

10 2 hd swings x 2, 15 sec work/rest (1.0 min 20 sw)

2 sw, 1 tr x 10, 45 sec work/15 sec rest (30 sw)

10 2 hd sw x 3, 15 sec work/rest (1.5 min 30 sw)

3 sw, 1 tr x 10, 1 min work/15 sec rest (40 sw)

10 2 hd sw x 4, 15 sec work/rest (2.0 min 40 sw)

4 sw, 1 tr x 10, 1.25 min work/15 sec rest (50 sw)

10 2 hd sw x 5, 15 sec work/rest (2.5 min 50 sw)

5 sw, 1 tr x 10, 1.5 min work/15 sec rest (60 sw)

10 2 hd sw x 6, 15 sec work/rest (3.0 min 60 sw)

6 sw, 1 tr x 10, 1.75 min work/15 sec rest (70 sw)

10 2 hd sw x 7, 15 sec work/rest (3.5 min 70 sw)

7 sw, 1 tr x 10, 2 min work/15 sec rest (80 sw)

640 sw

Total 1020 swings

swing challenge:   5,720/10,000

NOTES:

** changed the rests in the 2nd rotation for fun.....

** hit all times as Rx’d

** this is one of my favorite workouts!


eta: forgot to add: 2 chinups, and I played around with the ab wheel....

1050 Swings

Tracy's Thanksgiving Day workout:

16kg swings

10 2 hd sw x 5, 15 sec work/rest = 2.5 min (50 swings)

1st rotation - 16kg

10 tr x 1, 15 sec work/rest (10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

1 minute rest
total 16.25 minutes, 410 swings

2nd rotation - 14kg

10 tr x 1, 15 sec work/rest (10 sw)
10 2 hd sw x 1, 15 sec work/rest ( 30 sec 10 sw)
1 sw, 1 tr x 10, 30 sec work/rest (20 sw)
10 2 hd swings x 2, 15 sec work/rest (1.0 min 20 sw)
2 sw, 1 tr x 10, 45 sec work/30 sec rest (30 sw)
10 2 hd sw x 3, 15 sec work/rest (1.5 min 30 sw)
3 sw, 1 tr x 10, 1 min work/30 sec rest (40 sw)
10 2 hd sw x 4, 15 sec work/rest (2.0 min 40 sw)
4 sw, 1 tr x 10, 1.25 min work/30 sec rest (50 sw)
10 2 hd sw x 5, 15 sec work/rest (2.5 min 50 sw)
5 sw, 1 tr x 10, 1.5 min work/30 sec rest (60 sw)
10 2 hd sw x 6, 15 sec work/rest (3.0 min 60 sw)
6 sw, 1 tr x 10, 1.75 min work/30 sec rest (70 sw)
10 2 hd sw x 7, 15 sec work/rest (3.5 min 70 sw)
7 sw, 1 tr x 10, 2 min work/30 sec rest (80 sw)

26.75 min. 640 sw

Total 43 minutes 1050 swings

NOTES: 

** This is one of my favorite workouts! FUN, Fun, Fun, and the time flies by! =)

** about half way through the second rotation, I started dreading the 10 2 hd swings!!

** I wish Tracy would post more HV swing workouts ;)!


** I used my Ader kb's for this - so I would remember to use the Hard Style swing!