1220 Boring Swings

boring high volume one hand swing workout....

with a twist from tracys: shortened rests/14kg for warm up/changed w/up
I used the 14kg for my warm up and then in my work sets I alternated the 12kg with the 14kg

Warm up  14kg

200 nonstop swings

1 min each of: 2hd, 10/10, 1/2ld, 5/5, 10/10

Work sets

10/10 x 20 (10 reps x 10 R, 10 reps x 10 L), 200 = 5 min/30 rest

10/10 x 10 w/14kg (10 reps x 5 R, 10 reps x 5 L) 100 sw = 2.5 min/30 rest

8/8 x 20, 160 sw = 4 min/30 rest

8/8 x 10 w/14kg, 80 sw = 2 min/30 rest

6/6 x 20, 120 sw = 3 min/30 rest

6/6 x 10 w/14kg, 60 sw = 1.5 min/30 rest

4/4 x 20, 80 sw = 2 min/30 rest

4/4 x 10 w/14kg, 40 sw = 1 min/30 rest

2/2 x 20, 40 sw = 1 min/15 sec

2/2 x 10 w/14kg, 20 sw = 30 sec/15 sec

2/2, 4/4, 6/6, 8/8, 10/10 swing ladder w/12kg 60 sw = 1.5 min/30 rest

10/10, 8/8/, 6/6, 4/4, 2/2 swing ladder w/14kg 60 sw = 1.5 min/done. 

1220 swings (660 w/12kg, 560 14kg)

800 Swings

From Tracy's Blog 9.10.11

14kg:

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.

Then I dropped to the 12kg and shortened the rests:

(noted in green)

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, 30 sec. rest x 4 = 6 min.)

total 160 swings 6 min.

400 swings, 16 min.

total: 800 swings in 36 min.

NOTES:
* hit times as Rx’d

* FUN FUN FUN! The time just flew!!

Tracy's Thanksgiving Day Swing workout

From Tracy's Blog Tgiving Day 2010

12kg swings

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/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 

Since I was having so much fun, and I had the time, I added:

8 sw, 1 tr x 10, 2 min. 15 sec. work/30 sec rest (90 sw)

9 sw, 1 tr x 10, 2 min. 30 sec. work/30 rest (100 sw)
10 sw, 1tr x 10, 2 min. 45 sec. work/30 rest (110 sw)

2nd rotation

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/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


NOTES:
** with the second rotation, 2 hand swings, I somehow got 11 sw per 15 seconds. had to slow down to go with the 10. so sometimes I swung 11sw/15 seconds and sometimes 10sw/15 seconds..... not adding these into the total, since I didn't keep track.
** I REALLY love this workout! Fun Fun Fun!




total swings today: 1050+300 extra = 1350
running total for the month: 1602

TGU, H Snatch, HV Swings

Buy in:

• TGU
• 20kg
• 5L/5R

WOD:

• H Snatch 16kg  10:00

Cash out:
Tracy's Swing transfer workout 

I used the 12kg and most swings were purely "hardstyle"

• 1 swing 1 transfer x 10 (5x each side, 20 reps), 30 sec work/30 sec rest
• 2 sw, 1 tr, x 10 (30 reps) 45 sec work/30 sec rest
• 3 sw, 1 tr x 10 (40 reps) 60 sec work/30 sec rest
• 4 sw, 1 tr x 10 (50 reps) 1 min. 15 sec work/30 sec rest
• 5 sw, 1 tr x 10 (60 reps) 1 min. 30 sec work/30 sec rest
• 6 sw, 1 tr x 10 (70 reps) 1 min. 45 sec work/30 sec rest
• 7 sw, 1 tr x 10 (80 reps) 2 min. work/30 sec rest
• 8 sw, 1 tr x 10 (90 reps) 2 min. 15 sec work/30 sec rest
• 9 sw, 1 tr x 10 (100 reps) 2 min. 30 sec work/30 sec rest
• 10 sw, 1 tr x 10 (110 reps) 2 min. 45 sec work/done..

 * 650 total swings

NOTES:
** the cashout was FUN! maybe next time use the 14kg?