Ab wheel rollouts 2 sets of 5
14kg
10 2 hd sw x 2 (15/15 x 2)
15 2 hd sw (30 sec for work and rest)
10 tr x 2
10 tr + 5 2 hd sw
1/2 sw ld x 2
1/2 sw lad + 5 2 hd sw
5/5 x 2
5/5 + 5 2 hd sw
10 R
10 L
10 R + 5 2 hd sw
10 L + 5 2 hd sw
8 min, 190 swings
repeat with only 1 set of 10
10 2 hd sw x 1 (30 sec total, work/rest)
15 2 hd sw (30 sec total, work/rest)
10 tr x 1
10 tr + 5 2 hd sw
1/2 sw ld x 1
1/2 sw lad + 5 2 hd sw
5/5 x 1
5/5 + 5 2 hd sw
10 R
10 L
10 R + 5 2 hd sw
10 L + 5 2 hd sw
6 min, 150 swings
15 2 hd sw (30 sec total work and rest)
10 tr + 5 2 hd sw
1/2 sw lad + 5 2 hd sw
5/5 + 5 2 hd sw
10 R + 5 2 hd sw
10 L + 5 2 hd sw
3 min, 90 sw
17 min, 430 swings
15 2 hd sw (30 sec total work and rest)
10 tr + 5 2 hd sw
1/2 sw lad + 5 2 hd sw
5/5 + 5 2 hd sw
10 R + 5 2 hd sw
10 L + 5 2 hd sw
3 min, 90 sw
20 min, 520 swings
Rest 2 minutes then:
14kg
10 right, (15 work/15 rest)
10 left, (15 work/15 rest)
11 right, ( 30 sec total, work rest)
11 left ( 30 sec total, work rest)
12 right ( 30 sec total, work rest)
12 left ( 30 sec total, work rest)
13 r ( 30 sec total, work rest)
13 l ( 30 sec total, work rest)
14 r ( 30 sec total, work rest)
14 l ( 30 sec total, work rest)
15 r ( 30 sec total, work rest)
15 l ( 30 sec total, work rest)
15 r ( 30 sec total, work rest)
15 l ( 30 sec total, work rest)
14 r ( 30 sec total, work rest)
14 l ( 30 sec total, work rest)
back to
10 r ( 30 sec total, work rest)
10 l ( 30 sec total, work rest)
12 min, 300 swings
Deadlift 115# 2 sets of 3 :)
