2x2 pullups
Tracy’s 9.23.11 3x3 swings HERE
16kg
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 - 15 seconds rest between combos
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 - 15 seconds rest between combos
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
Squat 14kg 2:00/2:00; 1:00/1:00 for 6:00
