1000 Swings & Light Deadlifts

Monday
Short Sets, 14kg, 250 total swings

Tuesday
10 min warm up

Deadlifts - 135lb, 3x5

1000 Swings - Tracy's "100" from her 9/23/2011 post, with a twist
* all 12kg
* advanced work/rest

Base swing pattern
- 10 2-hd sw
- 10 tr
- 1/1 + 2/2
- 5/5

R1 = 40 swings
15/15 x 4 sets

R2 = 80 swings
30/15 x 4 sets

R3 = 120 swings
45/15 x 4 sets

R4 = 160 swings
1:00/15 x 4 sets
1:00 rest

R5 = 100 swings, 15 sec rest between sets
10 2-hd sw
20 tr
1/1 + 2/2 x 3
5/5 x 4
:15 rest

R6 = 100 swings, 15 sec rest between sets
5/5 x 1
1/1 + 2/2 x 2
30 tr
40 2-hd sw
 :30 rest

R7 = 100 swings, NONSTOP
10 2-hd sw
20 tr
1/1 + 2/2 x 3
5/5 x 4
  :30 rest

R8 = 100 swings, NONSTOP
40 2-hd
30 tr
1/1 + 2/2 x 2
5/5
1:00 rest

R9 = 200 swings, NONSTOP
10 2-hd sw
20 tr
1/1 + 2/2 x 3
5/5 x 4
40 2-hd
30 tr
1/1 + 2/2 x 2
5/5

1000 total swings, ~ 34 minutes

Gentle Hatha Yoga #1, 20 min.

2012 Challenge: 15,530/100,000

Drop Set Swings

10 min warm up

Swing warm up: 16kg, 10 2 hd sw x 5 (15/15)
plus 9 swings to even out challenge total. ;)
59 swings

Drop Set Swings
5 Rounds, 1:00 rest between rounds
* 24kg, 10 2 hd sw
* 20kg, 20 2 hd sw
* 16kg, 30 2 hd sw
300 swings

Eoin's Yoga from Bali, 40 min

2012 Challenge: 14,280/100,000

Swings & Snatches

10 minute warm up

Swings
Tracy's "One Bell" workout from 12/17/11
* Used 16kg bell; Beginner/Intermediate rest intervals in 4th and 5th rotations

warm up
10 2 hd sw x 4 sets = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 (40 reps, 1 min/1 min)

2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/45 sec. Rest period is decreasing)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/1 min)

5th rotation
10 2 hd sw x 4 (40 reps total, 15/15)
10/10 x 2 x 1 set (40 reps 1 min/45 sec)
5/5 x 4 x 1 set (40 reps total, 1 min/45 sec)
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/45 sec)
40 tr (1 min/1 min)
40 2 hd sw (1 min.)

600 swings, ~ 28 minutes

Snatches & Swings, 12kg
Round 1 - 100 swings, 50 snatches
1 sw, 1 sn, 1 tr x 10, 5 sets (1:00/1:00)

Round 2 - 50 swings, 50 snatches
1 sw, 1 sn x 5 right/ 1 sw, 1 sn x 5 left, 5 sets (:45/:30)

Round 3 - 50 snatches
5 sn right/5 sn left x 2, 2 1/2 sets (1:00/30)
* quit early, right elbow started to feel sore

15 minute stretch

2012 Challenge: 13,921/100,000

AOS Providence & Short Sets

Short Sets - 14kg
* 40 and 50 swing sets throughout the day
* 250 total


AOS Providence
* Includes 81 swings

15 minute stretch

2012 Challenge: 13,171/100,000

Swing/Jump Rope Couplet & Daily Short Sets

Daily Short Sets - 14kg
* Sets of 50 swings (1 and 2 hd) completed throughout the day.
* Completed 12 total sets
* 600 swings


Regular Workout
10 min warm up

Swing/Jump Rope Couplet
* For 15 minutes, alternate 20 2 hd swings (16kg) and 50 jump ropes
* Took 30 sec rests at rounds 5 and 10
* Completed 14 swings rounds and 13 jump rope rounds
* 280 swings, 650 jumps

Gentle Hatha Yoga #1 (yogadownload.com), 20 min

2012 Challenge: 12,840/100,000

600 Swings

10 min warm up

600 Swings - Tracy's "Plus 50% Swing" - work into rest variation

Rotation #1

* 10 2 hd sw x 5 - 16kg
* 11, 12, 13, 14, 15 reps - 20kg
5 min, 115 swings

Rotation #2 - 14kg tr sets, 20kg 2 hd sw sets

* 10 tr x 5

* 10 tr + 1 2 hd sw

* 11 2 hd sw

* 10 tr + 2 2 hd sw

* 12 2 hd sw

* 10 tr+ 3 2 hd sw

* 13 2 hd sw

* 10 tr + 4 2 hd sw

* 14 2 hd sw 

* 10 tr + 5 2 hd sw

* 15 2 hd sw

7.5 min, 180 swings

Rotation #3 - Repeat rotation #1, all 20kg

Rotation #4 - 14kg 5/5 sets, 20kg 2 hd sw sets
* 5/5 one hd sw x 5
* 5/5 + 1 2 hd sw
* 11 2 hd sw,
* 5/5 + 2 2 hd sw
* 12 2 hd sw
* 5/5 + 3 2 hd sw
* 13 2 hd sw
* 5/5 + 4 2 hd sw
* 14 2 hd sw
* 5/5 + 5 2 hd sw
* 15 2 hd sw

add at the end, 20kg
* 10 2 hd sw x 1 set

600 total swings, 29.5 minutes

15 minute stretch

2012 Challenge: 11,960/100,000

Yoga

Forrest Yoga, with Cher Aslor from yogadownload.com
* 45 minutes
* Nice practice!

800 Swings - Tracy's "100"

10 min warm up

800 Swings - Tracy's "100" from her 9/23/2011 post
* Mostly advanced work/rest
* all 1-hand swings @ 14kg; all 2-hand swings @ 16kg

Base swing pattern
- 10 2-hd sw
- 10 tr
- 1/1 + 2/2
- 5/5

R1 = 40 swings
15/15 x 4 sets

R2 = 80 swings
30/15 x 4 sets

R3 = 120 swings
45/15 x 4 sets

R4 = 160 swings
1:00/15 x 4 sets
1:00 rest

R5 = 100 swings, 15 sec rest between sets
10 2-hd sw
20 tr
1/1 + 2/2 x 3
5/5 x 4
1:00 rest

R6 = 100 swings, 15 sec rest between sets
5/5 x 1
1/1 + 2/2 x 2
30 tr
40 2-hd sw
1:00 rest

R7 = 100 swings, NONSTOP
10 2-hd sw
20 tr
1/1 + 2/2 x 3
5/5 x 4
1:00 rest

R8 = 100 swings, NONSTOP
40 2-hd
30 tr
1/1 + 2/2 x 2
5/5

800 total swings, ~ 30 minutes


30 minutes stretch & mobility


2012 Challenge: 11,360/100,000

Timed Sets & Drop Set Swing Variations

10 min warm up

Timed Sets
1A Jerks, 14kg, :30/:30 for 2:00 w/ 1:00 off x 5
1A Racked Squats, 12kg, 1:00/1:00 for 2:00 w/ 1:00 off x 2

Drop Set Swing Variations, 1:00 rest between all rounds

2 Rounds, no rest between sets = 100 swings
* 24kg, 10 2 hd sw
* 20kg, 20 2 hd sw
* 16kg, 30 1 hd sw
* 14kg, 40 1 hd sw

24kg, 10 2 hd sw (15/15) x 10 = 100 swings
20kg, 20 2 hd sw (30/30) x 5 = 100 swings
16kg, 25 2 hd sw (37/30) x 4 = 100 swings
14kg, 50 1 and 2hd sw (1:15/30) x 2 = 100 swings

600 total swings

2012 Challenge: 10,560/100,000

600 Swings

10 min warm up

600 Swings - Tracy's "Plus 50% Swing" - work into rest variation

Rotation #1 - 16kg

* 10 2 hd sw x 5
* 11, 12, 13, 14, 15 reps
5 min, 115 swings

Rotation #2 - 14kg tr sets, 16kg 2 hd sw sets

* 10 tr x 5

* 10 tr + 1 2 hd sw

* 11 2 hd sw

* 10 tr + 2 2 hd sw

* 12 2 hd sw

* 10 tr+ 3 2 hd sw

* 13 2 hd sw

* 10 tr + 4 2 hd sw

* 14 2 hd sw 

* 10 tr + 5 2 hd sw

* 15 2 hd sw

7.5 min, 180 swings

Rotation #3 - Repeat rotation #1, 16kg

Rotation #4 - 14kg 5/5 sets, 16kg 2 hd sw sets
* 5/5 one hd sw x 5

* 5/5 + 1 2 hd sw
* 11 2 hd sw,
* 5/5 + 2 2 hd sw
* 12 2 hd sw
* 5/5 + 3 2 hd sw
* 13 2 hd sw
* 5/5 + 4 2 hd sw
* 14 2 hd sw
* 5/5 + 5 2 hd sw
* 15 2 hd sw

add at the end, 16kg
* 10 2 hd sw x 1 set

600 total swings, 29.5 minutes

20 minute stretch

2012 Challenge: 9960/100,000

1000 Swings

10 min warm up

Tracy's 1-2-3 to 1 a.k.a Advanced Hungarian Hundred
- All 14kg

Equal work/rest
10 2 hd sw 15/15
20 2 hd sw 30/30
30 2 hd sw 45/45
40 2 hd sw 1.0/1.0
* 5.0 min 100 swings

1 to 1 + 2 to 1
10 tr 15/15
10 tr + 10 2 hd sw 30/15
20 tr 30/30
20 tr + 20 2 hd sw 1.0/30
30 tr 45/45
30 tr + 30 2 hd sw 1.5/45
40 tr 1.0
40 tr + 40 2 hd sw 2.0/1.0
* 12.5 min (19.5 total time)
* 300 swings (400 swings total)

1 to 1, + 2 to 1, + 3 to 1
5/5 x 1 15/15
5/5 x 1 + 10 tr 30/15
5/5 x 1 + 10 tr + 10 2 hd sw 45/15
5/5 x 2 30/30
5/5 x 2 + 20 tr 1.0/30
5/5 x 2 + 20 tr + 20 2 hd sw 1.5/30
5/5 x 3 45/45
5/5 x 3 + 30 tr 1.5/45
5/5 x 3 + 30 tr + 30 2 hd sw 2.25/45
5/5 x 4 1.0/1.0
5/5 x 4 + 40 tr 2.0/1.0
5/5 x 4 + 40 tr + 40 2 hd sw 3.0/1.0
* 22.5 min (42.0)
* 600 swings (1000 swings total)

15 min stretching

2012 Challenge: 9360/100,000

Sunday Workout - Swing & Snatch

10 min warm up

Swing & Snatch

16kg, 10 2 hd sw x 10 (15/15) = 100

Rotations 1-3 of Tracy's "Plus 50% Swing & Snatch" workout, 12kg
* increased rest on the snatch sets
* 1:00 rest between rotations

Rotation 1 = 140 sw, 30 sn
10 2 hd sw
10 tr
1/2 sw ld
5/5
1 sw, 1 sn, 1 tr x 6 x 1 set (30/30)
"    "   + 10 2 hd (45/30)
"    "   + 10 tr
"     "  + 1/2 sw ld
"     "  + 5/5

Rotation 2 = 120 sw, 40 sn
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
1 sn, 1 tr x 8 x 1 set (30/30)
"    "  + 10 2 hd (45/30)
"    "  + 10 tr
"    "  + 1/2 sw ld
"    "  + 5/5

Rotation 3 = 80 sw, 50 sn
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
5/5 snatch x 1 set (30/30)
"    "  + 10 2 hd (45/30)
"    "  + 10 tr
"    "  + 1/2 sw ld
"    "  + 5/5

440 total swings, 120 snatches

Jill Miller yoga quick fix for low back

2012 Challenge: 8360/100,000

Yoga

Hot Yoga (bikram-type sequence), 90 minutes
From yogadownload.com

* Not bad. Nice change from my regular power/vinyasa style yoga practices.

Timed Sets & Drop Set Swings

10 min warm up

Timed Sets
1AJerks
14kg, 30/30 for 2:00 w/ 1:00 off x 4
12kg, 30/30 for 2:00 x 1

Racked Squats
12kg, 1:00/1:00 for 2:00 w/ 1:00 off x 2

Drop Set Swings
* No rest between sets, 1:00 rest between rounds

Round 1
24kg - 10 2hd
20kg - 15 2hd
16kg - 20 2hd
14kg - 25 2hd
12kg - 30 tr

Round 2
24kg - 10 2hd
20kg - 15 2hd
16kg - 20 2hd
14kg - 25 2hd
12kg - 30 tr

Round 3
24kg - 5/5 1hd
20kg - 10/10 1hd
16kg - 15/15 1hd
14kg - 20/20 1hd

Round 4
24kg - 10 2hd
20kg - 15 2hd
16kg - 20 2hd
14kg - 25 2hd
12kg - 30 tr

Round 5
20kg - 10 2hd
16kg - 20 2hd
14kg - 30 2hd
12kg - 10/10 x 2

500 total swings

2012 Challenge: 7920/100,000

Doubles Complex & Swings

10 min warm up

Doubles Complex
 - 1 complex rep = swing, clean, squat, press
3 Rounds, 2 x 8kg
* 10 complex reps
* 1:00 rest between rounds

Swings - Tracy's "Plus 50% Swing", 1st rotation only
* 12kg

5 2 hd swing x 2 sets

10 tr x 2 sets (15/15, equal work to rest)
10 tr + 5 2 hd swings x 2 sets (15 reps)

1 sw, 1 tr x 10 x 2 sets (20 reps per) (30/30)
1 sw, 1 tr x 10 + 10 tr x 2 sets (30 reps)

3 sw, 1 tr x 10 x 2 sets (40 reps) (45/45) **
3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (55 reps) **

10/10 x 2 x 2 sets (40 reps) (1 min/1 min)
10/10 x 2, + 1 sw, 1 tr x 10 x 2 sets (60 reps total)

550 swing reps
** I'm not sure if I misinterpreted these sets, but I ended up with 10 more reps per set on these than Tracy shows.

16kg, 20 2hd sw x 2 = 40 swings

620 total swings, including doubles

Baptiste Power Yoga (from yogadownload.com), 25 min.
* Fun practice!

2012 Challenge: 7420/100,000