"10-20-30-40" Swing Pyramid

10 min warm up
TGU: 1r/1l @ 16kg, 3r/3l @14kg

"10-20-30-40" Swing Pyramid
* Equal work/rest intervals, except where noted
* All swings 2 hand

R1 - 14kg
10 sw, 15/15
20 sw, 30/30
30 sw, 45/45
40 sw 1:00/1:00
(100 swings, 5 minutes)

R2 - 16kg
10 sw, 15/15
20 sw, 30/30
30 sw, 45/45
40 sw 1:00/1:00
(100 swings, 5 minutes)

R3 - 20kg
10 sw, 15/15
20 sw, 30/30
30 sw, 45/45
40 sw 1:00/1:00
(100 swings, 5 minutes)
R4 - 24kg
10 sw, 15/15
20 sw, 30/30
30 sw, 45/45
40 sw 1:00/1:00
(100 swings, 5 minutes)

R5 - 24kg
40 sw, 1:00/1:00
30 sw, 45/45
20 sw, 30/30
10 sw, 15/15
(100 swings, 5 minutes)

R6 - 20kg
40 sw, 1:00/2:00 - Grip and forearm strength were toast after this set; had to extend rest to 2:00.
30 sw, 45/45
20 sw, 30/30
10 sw, 15/15
(100 swings, 6 minutes)

R7 - 16kg
40 sw, 1:00/1:00
30 sw, 45/45
20 sw, 30/30
10 sw, 15/15
(100 swings, 5 minutes)

R8 - 14kg
40 sw, 1:00/1:00
30 sw, 45/45
20 sw, 30/30
10 sw, 15/15
(100 swings, 5 minutes)

800 total swings, ~ 41 minutes

Finisher - 200 1-hand swings, all 12kg
Set 1 - 10 2 hd sw, 20 tr, 1/2 sw ladder x 3, 10/10 x 2 = 100 nonstop swings (2:30)
45 sec rest
Set 2 - 5/5, 1/2 sw ladder x 2, 30 tr, 20 sw/tr = 100 nonstop swings (2:30)

1000 total swings for the day

Foam roll and stretch

2012 Challenge: 1000/100,000