1500 Swings - from Tracy's 12/16/2010 post
1st rotation includes the warm up w/12kg
5 sets of 10, 15 sec work/rest
5 sets of 10, 15 sec work/rest
- 50 swings
20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr
- 100 swings, 1 min rest
2nd rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
2nd rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr
- 120 reps, 1 min rest
3rd rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
3rd rotation
16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr
- 140 reps, 1 min rest
4th rotation
20kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
12kg
20 tr,
10 swing transfers
5/5 x 2
10/10 x 2
5/5 x 2
10 swing transfers
20 tr
- 160 reps, 1 min rest
5th rotation
16kg
10 2 hd sw, 15 sec
20 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
12kg
20 tr
10 swing transfers
5/5 x 2
10/10
20 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr
- 180 reps, 4 1/2 min work, 1 min rest
6th rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
6th rotation
14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest
- 100 swings
12kg
20 tr
10 swing transfers
5/5 x 2
10/10
40 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr
- 200 reps, 1 min rest
14kg
50 2 hd sw (to make an even 1500)
1500 total swings, ~ 56 minutes
20 minute foam roll and stretch
No comments:
Post a Comment