Tuesday, March 27, 2012

610 Swings

10 min warm up

Swings

1. Plus 50% Swings - all 16kg, rotation #1 only
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)

2 sw, 1 tr x 10 x 2 sets (30 reps) (45/45)
2 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (45 reps)

10/10 x 1 + 20 2 hd sw x 2 sets (40 reps) (1 min/1 min) - started having grip issues here and subbed more 2 hd sw
10/10 + 10 2 hd sw x 2 x 2 sets (60 reps total)

20.5 min., 510 swing reps

2. 20kg, 10 x 10 (15/15) = 100 swings

March Challenge: 10,020/10,000
2012 Challenge: 25,550/100,000

Monday, March 26, 2012

800 Swings

10 min warm up

Swings - Tracy's "25"
R1 - 16kg 2hd sw, 14kg 1hd sw
5x5 reps (1.25 min)
20 tr + 5 2 hd sw x 1
5x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5x5 reps
5/5 x 2 + 5 2 hd sw x 1
5x5 reps
10/10 + 5 2 hd sw x 1
* 9 min., 200 swings

R2 - 20kg 2hd sw, 14kg 1 hd sw
4x5 reps (1 min.)
20 tr + 5 2 hd sw x 1
4x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
4x5 reps
5/5 x 2 + 5 2 hd sw x 1
4x5 reps
10/10 + 5 2 hd sw x 1
* 8 min, 180 swings

R3 - 20kg 2hd sw, 14kg 1 hd sw
3x5 reps (.75 min)
20 tr + 5 2 hd sw x 1
3x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
3x5 reps
5/5 x 2 + 5 2 hd sw x 1
3x5 reps
10/10 + 5 2 hd sw x 1
* 7 min., 160 swings

R4 - 20kg 2hd sw, 14kg 1 hd sw
2x5 reps (.5)
20 tr + 5 2 hd sw x 1
2x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
2x5 reps
5/5 x 2 + 5 2 hd sw x 1
2x5 reps
10/10 + 5 2 hd sw x 1
* 6 min., 140 swings

R5 - 20kg 2hd sw, 14kg 1 hd sw
5 reps (.25)
20 tr + 5 2 hd sw x 1
5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5 reps
5/5 x 2 + 5 2 hd sw x 1
5 reps
10/10 + 5 2 hd sw x 1
* 5 min., 120 swings

35 min., 800 total swings
* 500 14kg, 100 16kg, 200 20kg

March Challenge: 9410/10,000
2012 Challenge: 24,940/100,000


Saturday, March 24, 2012

710 Swings

Short warm up

Light 1-hand swings - 12kg
* 10 tr, (15 rest)
* 1 sw, 1 tr, (30 rest)
* 2 sw, 1 tr, (30 rest)
* 3 sw, 1 tr, (30 rest)
* 4 sw, 1 tr, (30 rest)
* 5 sw, 1 tr, (30 rest)
* 4 sw, 1 tr, (30 rest)
* 3 sw, 1 tr, (30 rest)
* 2 sw, 1 tr, (30 rest)
* 1 sw, 1 tr, (30 rest)
* 10 tr, (15 rest)
- 360 swings

Heavy 2-hand swings - all equal work/rest

5 Rounds
* 16kg, 20 sw
* 20kg, 20 sw
- 200 swings

1:00 rest

10 Rounds
* 16kg, 5 sw
* 20kg, 5 sw
* 24kg, 5 sw
- 150 swings

710 total swings

Baptiste Power Yoga #3, 25 min

March Challenge: 8610/10,000
2012 Challenge: 24,140/100,000

Wednesday, March 21, 2012

800 Swings

10 min warm up

40 swings, 12kg

Advanced Hungarian Hundred - abridged

Equal work/rest - 20kg
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 - 16kg
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 - 14kg
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 - switched to 14kg here
5/5 x 3 + 30 tr 1.5/45
5/5 x 3 + 30 tr + 30 2 hd sw 2.25/45
* Had to quit here, blisters
* 800 total swings, including warm up

Gentle Hatha Yoga #1, 20 minutes

March Challenge:  7900/10,000
2012 Challenge:  23,430/100,000

Monday, March 19, 2012

Heavy Swings

10 min warm up

Heavy Swings

16kg - 40 1hd sw x 1, 1:00 rest
20kg - 10 2hd sw x 10, 1:00 rest
16kg - 40 1hd sw x 1, 1:00 rest
24kg - 10 2hd sw x 10, 2:00 rest
16kg - 40 1hd sw x 1, 1:00 rest
24kg - 10 2hd sw x 10, 2:00 rest
16kg - 40 1hd sw x 1, 1:00 rest
20kg - 20 2hd sw x 5, 1:00 rest
16kg - 40 1hd sw x 1, 1:00 rest

600 total swings

10 min stretch & foam roll

March Challenge: 7100/10,000
2012 Challenge: 22,630/100,000

Friday, March 16, 2012

Roundabout Ladders

10 min warm up

Roundabout Swing Ladders (in a Pyramid), a la Tracy
One Roundabout = 2 hd sw, tr R, 1 hd sw R, tr 2 hd, 2hd, tr L, 1 hd sw L, tr 2 hd = 8 swings

R1 = 120 swings
12kg 5 rd ab (40 reps, 1 min/1 min)
14kg 5 rd ab (40 reps, 1 min. 1 min)
16kg 5 rd ab (40 reps, 1 min. 1 min)

R2 = 150 swings
12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
14kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)
16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

R3 = 180 swings
12kg 5 rd ab w/3 sw (60 reps, 1.5 min/45)
14kg 5 rd ab w/3 sw (60 reps, 1.5 min/45)
16kg 5 rd ab w/3 sw (60 reps, 1.5 min/45)

R5 = 150 swings
12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/30)
14kg 5 rd ab w/2 sw (50 reps, 1.25 min/30)
16kg 5 rd ab w/2 sw (50 reps, 1.25 min/30)

R6 = 120 swings
12kg 5 rd ab (40 reps, 1 min/15)
14kg 5 rd ab (40 reps, 1 min/15)
16kg 5 rd ab (40 reps, 1 min/15)

720 total swings, ~ 29 minutes
* 240 12kg; 240 14kg; 240 16kg


15 min stretch and foam roll

March Challenge: 6500/10,000
2012 Challenge: 22,030/100,000

Tuesday, March 13, 2012

800 Swings - Tracy's "25"

10 min warm up

Swings - Tracy's "25"
5x5 reps (1.25 min)
20 tr + 5 2 hd sw x 1
5x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5x5 reps
5/5 x 2 + 5 2 hd sw x 1
5x5 reps
10/10 + 5 2 hd sw x 1
* 9 min., 200 swings
4x5 reps (1 min.)
20 tr + 5 2 hd sw x 1
4x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
4x5 reps
5/5 x 2 + 5 2 hd sw x 1
4x5 reps
10/10 + 5 2 hd sw x 1
* 8 min, 180 swings
3x5 reps (.75 min)
20 tr + 5 2 hd sw x 1
3x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
3x5 reps
5/5 x 2 + 5 2 hd sw x 1
3x5 reps
10/10 + 5 2 hd sw x 1
* 7 min., 160 swings
2x5 reps (.5)
20 tr + 5 2 hd sw x 1
2x5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
2x5 reps
5/5 x 2 + 5 2 hd sw x 1
2x5 reps
10/10 + 5 2 hd sw x 1
* 6 min., 140 swings
5 reps (.25)
20 tr + 5 2 hd sw x 1
5 reps
1 sw 1 tr  10 + 5 2 hd sw x 1
5 reps
5/5 x 2 + 5 2 hd sw x 1
5 reps
10/10 + 5 2 hd sw x 1
* 5 min., 120 swings

35 min., 800 total swings
* 300 16kg, 500 14kg

15 min foam roll & stretch

March Challenge: 5780/10,000
2012 Challenge:  21,310/100,000

Monday, March 12, 2012

600 2-Hand Swings

10 min warm up

Swings - All 2-hand

16kg, equal work/rest: 10-20-30-40
24kg, equal work/rest: 10-20-20-20-20-10
16kg, progressive rest: 40 (15s), 40 (30s), 40 (45s), 40 (1:00), 40 (1:00)
20kg, equal work/rest: 10-20-30-40
16kg, equal work/rest:  40-30-20-10

25 min stretch & foam roll

March Challenge: 4980/10,000
2012 Challenge: 20,510/100,000

Saturday, March 10, 2012

770 Swings

10 min warm up

Tracy's "Plus 50%" Swing Routine
* all 16kg

First rotation
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)

2 sw, 1 tr x 10 x 2 sets (30 reps) (45/45)
2 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (45 reps)

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

20.5 min., 510 swing reps

Second Rotation
5 2 hd swing x 2 sets

10 tr x 1 set (15/15, equal work to rest)
10 tr + 5 2 hd swings x 1 set  (15 reps)

1 sw, 1 tr x 10 x 1 set (20 reps) (30/30)
1 sw, 1 tr x 10 + 10 tr x 1 set (30 reps)

2 sw, 1 tr x 10 x 1 set (30 reps) (45/45)
2 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 1 set (45 reps)

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

10.5 min 260 swing reps
Total workout 35 min., 770 swing reps


* Got a good groove going with the 16kg bell, but slowed the pace by 2-3 sw/min.


Forrest Yoga, 45 minutes

March Challenge: 4380/10,000
2012 Challenge: 19,910/100,000

Thursday, March 8, 2012

Snatches & Swings

10 min warm up

Snatches & Swings - Light weight, low volume
* 12 kg

10 2 hd sw (15/15)
10 tr (15/15)
1/2 sw ld (15/15)
5/5 (15/15)
* 40 swings

10 Rounds
5/5 snatches (30/30)
10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (1.0/30)
* 400 swings, 100 snatches

20 min yoga

March Challenge: 3610/10,000
2012 Challenge: 19,140/100,000

Wednesday, March 7, 2012

1000 Swings

10 min warm up

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

Equal work/rest - 16kg
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 - 16kg
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 - started with 16kg and finished with 14kg
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 - switched to 14kg here
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)

Gentle Hatha Yoga #1, 20 minutes

March Challenge:  3170/10,000
2012 Challenge:  18,700/100,000

Monday, March 5, 2012

770 Swings

10 min warm up

Tracy's "Plus 50%" Swing Routine

First rotation
* 14kg on each first set, 16kg on each second set

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)

2 sw, 1 tr x 10 x 2 sets (30 reps) (45/45)
2 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (45 reps)

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

20.5 min., 510 swing reps

Second Rotation
* all 16kg

5 2 hd swing x 2 sets

10 tr x 1 set (15/15, equal work to rest)
10 tr + 5 2 hd swings x 1 set  (15 reps)

1 sw, 1 tr x 10 x 1 set (20 reps) (30/30)
1 sw, 1 tr x 10 + 10 tr x 1 set (30 reps)

2 sw, 1 tr x 10 x 1 set (30 reps) (45/45)
2 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 1 set (45 reps)

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

10.5 min 260 swing reps
Total workout 31 min., 770 swing reps

15 min yoga

March Challenge: 2170/10,000
2012 Challenge: 17,700/100,000

Sunday, March 4, 2012

"Another 100" - 1400 Swings

10 min warm up

"Another 100" - from Tracy's 12/16/2012 post
* 1400 total swings, I skipped the 10x10 warm up
* I tweaked some weights/rests...some harder, some easier

1st rotation
12kg
20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr
* 100 rep set 2 1/2 min. work, 1 min rest

2nd rotation
14kg
 10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 30 sec rest
40 2 hd sw, 45 sec rest

12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr
* 120 reps, 3 min. work, 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

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr
* 140 reps, 3 1/2 min work, 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

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, 4 min work, 1:30 rest

5th rotation
16kg

10 2 hd sw, 15 sec
2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

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, 1:15 rest

6th 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

12kg
20 tr
10 swing transfers
5/5 x 2 
20 2 hd sw
1/2 sw ld x 2
 - 1:00 rest - 
1/2/sw ld
20 2 hd sw
5/5 x 2
10 swing transfers
20 tr
* 200 reps

Total 55 minutes
1400 swing reps

Yogo for Runners, 45 min

March Challenge: 1400/10,000
2012 Challenge:  16,930/100,000