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

2 chin ups

Tracy’s 9.23.11 3x3 swings HERE

with a twist of my own for the 5-8 rotations

12kg

all rests 15 seconds  (except between 7th and 8th rotations - 1 min.)

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 - no rest 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 

6th rotation - 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 

19 min = 600 sw, advanced

7th rotation - no rest between combos

10 2 hd sw

20 tr

1/2 sw ld x 3 (30 reps)

5/5 x 4 (40 reps)

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

5 min. 200 swings

1 min rest

8th rotation- no rest between combos

40 2 hd sw

30 tr

1/2 sw ld x2

5/5 x1

5/5 x4

1/2 sw ld x3

20 tr

10 2 hd sw

5 min. = 200 sw

total 1000 swings in 30 min.

NOTES:
** had to go light today since I did doubles yesterday....

1000 Swings

Advanced Hungarian Hundred

From Tracy’s Blogpost 

HERE

12kg

Equal work/rest 

10 2 hd sw 15/15 

20 2 hd sw 30/30 

30 2 hd sw 45/45 

40 2 hd sw 1.0/1.0 

5.0 min 100 swings 

Round 1

1 to 1 + 2 to 1 

10 tr 15/15 

10 tr + 10 2 hd sw 30/15 

20 tr 30/30 

20 tr + 20 2 hd sw 1.0/30 

30 tr 45/45 

30 tr + 30 2 hd sw 1.5/45 

40 tr 1.0 

40 tr + 40 2 hd sw 2.0/1.0 

12.5 min (19.5 total time) 

300 swings (400 swings total) 

Round 2

1 to 1, + 2 to 1, + 3 to 1 

5/5 x 1 15/15 

5/5 x 1 + 10 tr 30/15 

5/5 x 1 + 10 tr + 10 2 hd sw 45/15 

5/5 x 2 30/30 

5/5 x 2 + 20 tr 30/15 

5/5 x 2 + 20 tr + 20 2 hd sw 1.5/30 

5/5 x 3 45/45 

5/5 x 3 + 30 tr 1.5/45 

5/5 x 3 + 30 tr + 30 2 hd sw 2.25/45 

5/5 x 4 1.0/1.0 

5/5 x 4 + 40 tr 2.0/1.0 

5/5 x 4 + 40 tr + 40 2 hd sw 3.0/1.0 

22.5 min (42.0) 

600 swings (1000 swings) 

Averages out to 42 sec work/18 sec rest 

Plank   straight arm 1:30 on/:15 off x3 =)

1000 swings

Tracy's 9.23.11 3x3 swings

rotations 1-4:  16kg for 2 hd sw/ 12kg for the rest

rounds 5-10:     12 kg 

all rests 15 seconds except between rounds 6&7 and 8&9

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 - 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 

 :15 seconds rest 

6th rotation - done with no rests between combos:

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

2.5 min = 100 sw 

6 min = 600 sw, advanced

1 min rest

7th rotation - no rest till the end of the 8th rotation

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 

8th rotation 

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

2.5 min = 100 sw 

5 min.  = 200 sw

1 min rest (then repeat 7&8) -->

9th rotation - no rest till the end of the 10th rotation

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 

10th rotation 

5/5 x 1

1/2 sw ld x 2

30 tr

40 2 hd sw

2.5 min = 100 sw 

5 min.  = 200 sw

total workout

31 min 15 sec = 1000 sw

wow! awesome workout today! 

I was having so much fun, I added the 9 & 10th rotations =)

1000 Swings in 31.5 minutes

from Tracy's blog 3.16.11

warm up: 40 swings w/ 12kg

10 x 10 = 100 (roundabout w/16kg)

11 x 10 = 110 (tr w/12kg)

10 x 10 = 100 (roundabout w/16kg)

12 x 10 = 120 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (roundabout w/16kg)

13 x 10 = 130 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (1 sw, 1 tr w/16kg)

14 x 10 = 140 (1 sw, 1 tr w/ 12kg)** added extra at end

10 x 10 = 100 (1 sw, 1 tr w/16kg)

 

 

 

 

Cash out:
3 dbl snatches w/ 8kg

NOTES:
** Instead of 2 handed swings w/ the 16kg, I did roundabouts or sw/tr's- more fun for me =)

** I warmed up with 40 swings with the 12kg, just to even out the numbers..... then realized at the end of the workout, I hit my 10,000 swings! 

** the double snatches were hard controlling them on the way down. This is the first time I ever tried double snatches.

 

Total swings for today: 1040

TOTAL SWINGS FOR THE MONTH OF  APRIL: 10,000!! WHOO HOO!

** glad the challenge is over.... it was interfering with my regular workouts. Next time I do a challenge I am going to have to remember to just do the challenge, not any other stuff.....

Last of the "100"

from Tracy's blog 4.4.11

My changes are italicized and in orange.....

Advanced
20 30 50 100 = 200

1 sw 1 tr x 10 = 20 reps 30/30 (1 min)
2 sw 1 tr x 10 = 30 reps 45/30 (1.25 min)
4 sw 1 tr x 10 = 50 reps 1.25/30 (1.75 min)
9 sw 1 tr x 10 = 100 reps 2.5/30 (2.75 min)

6.75 min warm up 200 swings

worksets w/12kg, two 12's and 16kg

1 sw 1 tr x 10 w/12kg = 20 reps 30/30 (1 min)
20 dbl sw w/12's 30/30 (1 min)

2 sw 1 tr x 10 w/12kg = 30 reps 45/30 (1.25 min)
30 2 hd sw w/16kg 45/30 (1.25 min)

4 sw 1 tr x 10 w/12kgw/12kg = 50 reps 1.25/30 (1.75 min)
50 2 hd sw w/16kg 1.25/30 (1.75 min)

9 sw 1 tr x 10 w/12kg = 100 reps 2.5/30 (3 min)
100 2 hd sw w/16kg 2.5/1 min (3.5 min)

14.5 each rotation 400 swings
repeat  - (I repeated a total of 2X - so I did the wod 3X total)

total workout 1000 swings  1400 swings
36 minutes (minus the last 1 min rest period) 25 minutes of work, 11 minutes of rest

....took me about 50 minutes

In the interest of full disclosure ;) for the last 2 rounds I did 100 swings with the 16kg, but not 2 handed.

I did the following:

round #2:

5/5/5/5

1sw/1tr x 10

20 tr

1sw/1tr x 10

5/5/5/5

round #3

1sw/1tr x 40

10/10

..... I don't like 2 handed swings, time goes so slowly with them...!
I really LOVE Tracy's HV swings!!!! =)
This is the first time I've done double swings: I like it, and I really feel it!

running monthly total of swings: 3202

1000 swings in 31.5 minutes

Buy in:

• TGU
• 24kg
• 1L/1R
• rest 1:30
• 1L/1R

** no issues, right up both sides!! =)

WOD:
from Tracy's Blog 

10 x 10 = 100 (2 hd sw w/16kg)

11 x 10 = 110 (tr w/12kg)

10 x 10 = 100 (2 hd sw w/16kg)

12 x 10 = 120 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (roundabout w/16kg)

13 x 10 = 130 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (1 sw, 1 tr w/16kg)

14 x 10 = 140 ? (1sw, 1tr w/12kg **)

10 x 10 = 100 (roundabout w/16kg)

 

** added the extra swings at this time, like Tracy noted in her blog

 

1000 swings in 31.5 minutes

Buy in:

• TGU
• 24kg
• 1L/1R

** left side was hard, right side no problem: right up and back down! =)

WOD:
Tracy Rif's 1000 swings in 31.5 minutes blog post 

10 x 10 = 100 (2 hd sw w/12kg)

11 x 10 = 110 (tr w/12kg)

10 x 10 = 100 (2 hd sw w/16kg)

12 x 10 = 120 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (roundabout w/16kg)

13 x 10 = 130 (1 sw, 1 tr w/12kg)

10 x 10 = 100 (1 sw, 1 tr w/16kg)

14 x 10 = 140 ? (*see note)

10 x 10 = 100 (roundabout w/16kg) **

9 sets, 2.5 each, 1 min. rest inbetween each set = 30.5 minutes not including the final rest period.

(9 x 2.5 = 22.5 min. + 8, 1 min rests = 30.5 total)

NOTES:
** for the 14X10 - I was 30 seconds short, so I stopped when the 2.5 min. was up, finished the workout as Rx'd and then knocked out the last set from the 14x10. After I finished, I re-read Tracy's notes, and realized she had the same issue. She tacked the extra 30 seconds on at that time - my gym boss was set, and I am anal, so that would probably not have worked for me! :p

** for the 14x10  I did (1 sw, 1tr w/12kg)

** for the last set of 10x10 Tracy did a 2 hd sw w/ 16kg - but I don't like 2 handed swings, so I did the roundabout again w/ 16kg...because that is fun! =)

** fun workout!! kept up with the numbers/time same as Tracy! =)