GS Swings, Sinister

TGU Grind    16kg

1 sn r/TGU/1 sn l  x3

GS Swings    20kg   :30r/:30l for 2:00 w/ 1:00 rest x5

GS Swings    20kg  :30/:30 for 1:00 w/:30 rest x5

** 36 rpm  (360 swings)

Sinister 20kg

at the top of :30

5 sw

10 sw

15 sw

20 sw

4 rounds 200 swings

** did 8 rounds straight,  400 swings

Sinister  20kg

EWR 

2 rounds   100 swings

total swings today:   860

NOTES:

** thinking of lowering my weights this week as a de-load week...

Sinister, Roundabouts

TGU    16kg  3r/3l

Sinister

5 sw w/24kg

10 sw w/16kg

15 sw w/20kg

20 sw w/24kg

4 rounds, 10 min, 200 swings

Roundabouts - EWR

1 sw rdab w/24kg  1 min. work/rest   40 swings

2 sw rdab w/20kg  1:15 min work/rest   50 swings

3 sw rdab w/16kg  1:30 min work/rest   60 swings

2 rounds,  300 swings

total 500 swings today

NOTES:
** WOW did the 16 feel light!!! :)