800 swings

Tracy's 9.23.11 3x3 swings

12kg: all rests 15 seconds

1st rotation = 40 swings

10 2 hd sw x 4 (15/15 x 4 = 2 min)

2nd rotation = 80 swings

20 2 hd sw x 1

20 tr x 3 

(30/15 x 4 = 3 min, advanced)

3rd rotation = 120 swings

30 2 hd sw x 1 

30 tr x 1 

1/2 sw ld x 3 x 2

(45/15 x 4 = 4 min, advanced)

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) 

(1.0/15 x 4 = 5 min, advanced)

total workout up to this point 

(14 min = 400 sw, advanced)

5th rotation 

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

3.5 min = 100 sw 

6th rotation 

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

3.5 min = 100 sw 

21 min = 600 sw, advanced

7th rotation - done with no rests between combos:

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

2.5 min = 100 sw 

:30 second rest  (changed from 1:00 rest)

8th rotation - done with no rest between combos:

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

2.5 min = 100 sw 

total workout

26.5 min = 800 sw, advanced

NOTES:
** just needed something fun and quick today! this totally fit the bill! 

** thought about combining sets 7&8- but took the shorter rest instead, leaves me something to work towards next time ;)

800 swings 14kg/16kg

Tracy's original workout

I twisted it:

14kg (all rests 15seconds)-

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 sec. rest x 4 = 5 min.)

total 160 swings 5 min.

400 swings, 15 min.

16kg (as originally written):

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 (30/30 = 1 min)

20 tr x 1 (30/30 = 1 min)

1/1 + 2/2 x 2 (30/30 = 1 min)

5/5 x 2 (30/30 = 1 min)

total 80 swings, 4 min

10 2 hd sw, 10 tr x 1 (30/30 = 1 min)

10 tr, 1/1 + 2/2 x 1 (30/30 = 1 min)

1/1 + 2/2, 5/5 x 1 (30/30 = 1 min)

5/5, 10 2 hd sw x 1 (30/30 = 1 min)

total 80 swings, 4 min

10 2 hd sw, 10 tr, 1/ + 2/2, 5/5 x 4 (1 min. work, 1 min rest x 4 = 8 min.)

total 160 swings 8 min.

400 swings, 20 min.

total: 800 swings in 35 min.

finished up with:

straight arm planks: 3x 1:00on/:15rest

NOTES:

* hit times as Rx’d

* FUN FUN FUN! The time just flew!!

800 swings 14kg

 from Tracy's 9.23.11 blogpost

14kg: all rests 15 seconds

1st rotation = 40 swings

10 2 hd sw x 4 (15/15 x 4 = 2 min)

2nd rotation = 80 swings

20 2 hd sw x 1

20 tr x 3 

(30/15 x 4 = 3 min, advanced)

3rd rotation = 120 swings

30 2 hd sw x 1 

30 tr x 1 

1/2 sw ld x 3 x 2

(45/15 x 4 = 4 min, advanced)

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) 

(1.0/15 x 4 = 5 min, advanced)

total workout up to this point 

(14 min = 400 sw, advanced)

5th rotation 

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

3.5 min = 100 sw 

6th rotation 

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

3.5 min = 100 sw 

21 min = 600 sw, advanced

7th rotation - done with no rests between combos:

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

2.5 min = 100 sw 

1 minute rest

8th rotation - done with no rest between combos:

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

2.5 min = 100 sw 

total workout

27 min = 800 sw, advanced

NOTES:
** in 7th rotation, fell behind by 4 reps =( .... so my rest was a little less than a min. before the 8th rotation, so I could stay on track

** I love this workout!!

800 swings

From Tracy's blogpost 9.24.11

12kg: 

1st rotation = 40 swings

10 2 hd sw x 4 (15/15 x 4 = 2 min)

2nd rotation = 80 swings

20 2 hd sw x 1

20 tr x 3 

(30/15 x 4 = 3 min, advanced)

3rd rotation = 120 swings

30 2 hd sw x 1 

30 tr x 1 

1/2 sw ld x 3 x 2

(45/15 x 4 = 4 min, advanced)

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) 

(1.0/15 x 4 = 5 min, advanced)

total workout up to this point 

(14 min = 400 sw, advanced)

5th rotation 

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

3.5 min = 100 sw 

6th rotation 

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

3.5 min = 100 sw 

21 min = 600 sw, advanced

7th rotation - done with no rests between combos:

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

2.5 min = 100 sw 

1 minute rest

8th rotation - done with no rest between combos:

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

2.5 min = 100 sw 

total workout

27 min = 800 sw, advanced

NOTES:
** Awesome!! totally rocked the workout!