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