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