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