Swings

TGU  

16kg   3l/3r

“5 reps at a time”

Swings

5 swings at the top of every :15 

20 sets of 5 reps  w/24kg (5 min work/2 min rest) 100

20 sets of 5 reps  w/2 -12kg (5 min work/2 min rest) 100

20 sets of 5 reps w/2 -14kg (5 min work/2 min rest) 100  

20 sets of 5 reps w/20kg  (5 min work/2 min rest) 100

total 400 swings

NOTES:
** changed the order of the bells- I wasn’t sure how much time I would have and I wanted to swing the 2 -14kgs. Ended up I had time so I swung the 20kg at the end.  Amazing how light the 20 is after swinging the 2 -14s!!

** HOORAY!! :) got through the 20 sets of 2-14kg nonstop! :)

5 reps at a time Swings

TGU  

16kg   3l/3r

“5 reps at a time”

Swings

5 swings at the top of every :15 

20 sets of 5 reps w/24kg  (5 min work/2 min rest) 100

20 sets of 5 reps  w/2- 12kg  (5 min work/2 min rest)100

20 sets of 5 reps w/2 - 14kg -  100

** first 3 sets as Rx’d, then continued with 5  reps at the top of every :30. This was a little too much rest, but didn’t have time to reset the gymboss.  Next time will try the double 14’s  5 reps at the top of :20 and see how it goes.

total swings today: 300

final total swings for the month:  10,440

5 rep swings

2 chinups

“5 reps at a time”  HERE

20 sets of 5 reps w/16kg (5 min work/:30 rest)

20 sets of 5 reps w/18kg (5 min work/:45 rest)

20 sets of 5 reps w/20kg (5 min work/1 min. rest)

20 sets of 5 reps w/double 12kg  (5 min work/2 min. rest)

20 sets of 5 reps w/24kg  (5 min work/2 min. rest)

10 sets of 5 reps w/double 14kg  (2.5 min work/2 min. rest)

550 swings

KTE’s  5x2

Yoga: standing stretches

swing challenge:  9,550/10,000

VO2 & 5 rep swings

manila jumprope 1:00 on/:15 off x3

VO2 training

12kg

46 sets

39 sets @ 6 reps

7 sets @ 7 reps

** went well, set the gymboss for 40 sets, but I had a few more sets in me so  went longer....

** I was holding the bell over my head till the beep after the 6th rep for a while, so I decided to go for 7 reps.

Swings:

18kg

20 sets of Tracy’s 5 rep swings HERE

Straight arm Plank 1:30 on/:15 off x2

5 rep swing routine & Swings

5 rep swing routine  From Tracy's Blog HERE

12kg

10 sets of 5 reps 2 hd swings ("on the 15 sec x 10 = 2.5 min)

10 transfer swings (15/15)

10 "swing-transfers" (20 reps total), (30/15)

5/5 one hand swings x 4 = 40 reps (1 min/15)

5 minutes per rotation, 120 swings

repeat 5 times

25 min 600 swings

end the workout w/10 sets of 5 rep 2 hd swings ("on the 15 sec") 

27.5 min, 650 swings

All rotations, only 15 seconds rest between all sets (excluding the 5 reps sets, of course)

Swings 18kg  :30/:30 for 4:00

 NOTES:
** hit all times as Rx’d

** changes to Tracy’s routine  in green

** A  lot of FUN!! The time just flew by!