10 min warm up
TGU: 2r/2l, 14kg
1100 Swings - Light & Heavy
This is a modified version of Tracy's 5/16/2011 post
* All 2 hd swing sets done :15/:15
* All 1 hd swings done w/ 12kg
10 x 1 set w/24kg 2 hd swings
10 transfers (15 sec)
15 sec rest
10 x 2 sets w/24kg
20 mixed 1 hd swings (30 sec)
30 sec rest
10 x 3 sets w/24 kg
30 mixed 1 hd swings (45 sec)
45 sec rest
10 x 4 sets w/24kg
40 mixed 1 hd swings (1 min)
1 min rest
10 x 5 sets w/24kg
50 mixed 1 hd swings (1.25 min)
1 min rest
10 x 6 sets w/24kg
60 mixed 1 hd swings (1.5 min)
1 min rest
10 x 7 sets w/20kg
70 mixed 1 hd swings (1.75 min)
1 min rest
10 x 8 sets w/20kg
80 mixed 1 hd swings (2.0 min)
1 min rest
10 x 9 sets w/20kg
90 mixed 1 hd swings (2.25 min)
1 min rest
10 x 10 sets w/20 kg
100 mixed 1 hd swings (2.5 min)
1100 total swings - 550 12kg, 210 24kg, 340 20kg
~ 50 minutes
* Last 100 swings really hard!
Long stretch and foam roll
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