1050 Swings

Tracy’s 2010 Thanksgiving Day Workout

16kg:

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

1st rotation

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)

1 minute rest

total 16.25 minutes, 410 swings

2nd rotation

16kg sw,tr’s; 20kg 2hd swings:

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/30 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/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

ongoing swing total:  8025/10,000

Yoga: Quick Fix

NOTES:
** FUN!! Still my favorite Tracy swing workout!! :)

Swings, Jerk Ladders

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/15 sec rest (20 sw)

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

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

4 sw, 1 tr x 10, 1.25 min work/15 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 16.25 minutes, 410 swings

1AJerk ladder

16kg

12/12; 11/11; 10/10; 9/9; 8/8; 7/7; 6/6; 5/5; 4/4; 3/3; 2/2; 1/1

23 minutes nonstop

156 jerks

KTE’s   2 sets of 5

NOTES:

Jerks:
** each set starts at the top of the minute - so for the 12 - I paced myself 12 jerks in 1 min. switching hands at the top of the min, to do 12 jerks in 1 min on the left side.... I continued to pace and switch hands at the top of the min.

** I rested with the kb overhead instead of the rack position to make it more challenging.  By the 2/2 I was holding the kb overhead for :25 seconds, for the 1/1 I held the kb overhead for :25 then switched arms at the half min. mark to finish the  workout in 23 minutes.