10 minute warm up
TGU: 14kg, 3r/3l
Swing warm up: 16kg, equal work rest, 10 2hd x 1, 5/5 x 4
- 50 swings
"50-50"
10 Rounds, every 2:00
* 50 1 hd sw - 14kg (10 tr, 1/2 sw ld, 5/5, 1/2 sw ld, 10 tr)
* 50 jump rope
R1-5: single jumps, 1:45 work w/ 15 sec rest
R6: switched to high knee jumps, 1:50 work w/ 10 sec rest
R7-8: 2:00 work w/ 15 sec rest (high knees are gassing me!)
R9-10: 1:50 work w/ 10 sec rest
- 500 swings
- Rounds 6-10 ramped up the intensity
550 total swings
15 min stretch and foam roll
2012 Challenge: 32,360/100,000
Monday, April 30, 2012
Saturday, April 28, 2012
Lower Body & Swings
Steve Cotter Extreme Kettlebell Workout - Lower Body warm up and workout
* includes 30 swings
Swings - Tracy's "Burning the Candle at Both Ends"
1st rotation (all sets are done "equal work to rest)
16kg
10 2 hd swing (15/15),
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)
16kg
10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)
16kg
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45)
14kg
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5/1.5)
12 min, 240 swings
2nd rotation (every rest period is only 15 sec)
16kg
10 2 hd swing (15/15),
51/2 sw ld (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld (15/15)
10 2 hd sw (15/15)
16kg
10 2 hd swing + 1/2 sw ld (30/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld sw + 10 2 hd sw (30/15)
16kg
10 2 hd swing + 1/2 sw ld + 10 R one hd sw (45/15)
10 L one hd sw + 2/1 sw ld + 10 2 hd sw (45/15)
14kg
10 2 hd swing + 1/2 sw ld + 10 R one hd sw + 10 L one hd sw + 2/1 sw ld + 10 2 hd sw (1 min 30 sec)
9 min, 240 swings
510 total swings
2012 Challenge: 31,810/100,000
* includes 30 swings
Swings - Tracy's "Burning the Candle at Both Ends"
1st rotation (all sets are done "equal work to rest)
16kg
10 2 hd swing (15/15),
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)
16kg
10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)
16kg
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45)
14kg
10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5/1.5)
12 min, 240 swings
2nd rotation (every rest period is only 15 sec)
16kg
10 2 hd swing (15/15),
51/2 sw ld (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld (15/15)
10 2 hd sw (15/15)
16kg
10 2 hd swing + 1/2 sw ld (30/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld sw + 10 2 hd sw (30/15)
16kg
10 2 hd swing + 1/2 sw ld + 10 R one hd sw (45/15)
10 L one hd sw + 2/1 sw ld + 10 2 hd sw (45/15)
14kg
10 2 hd swing + 1/2 sw ld + 10 R one hd sw + 10 L one hd sw + 2/1 sw ld + 10 2 hd sw (1 min 30 sec)
9 min, 240 swings
510 total swings
2012 Challenge: 31,810/100,000
Tuesday, April 24, 2012
Cardio Circuit & Swings
10 min warm up
16kg, 10 2 hd sw x 10 (15/15)
* 100 swings
Steve Cotter's 20 min cardio circuit
* all 12kg
* included 40 swings
Tracy's One Hand Swing Practice
* all 16kg
16kg, 10 2 hd sw x 10 (15/15)
* 100 swings
Steve Cotter's 20 min cardio circuit
* all 12kg
* included 40 swings
Tracy's One Hand Swing Practice
* all 16kg
* rotation #1 only
10 2 hd sw
9/1 x 2 (1 set R, 1 set L)
8/2 x 2
7/3 x 2
6/4 x 2
5/5 x 2
4/6 x 2
3/7 x 2
2/8 x 2
1/9 x 2
10/10 one hand swings
* 210 swings 10 min
350 total swings
2012 Challenge: 31,300/100,000
350 total swings
2012 Challenge: 31,300/100,000
Monday, April 23, 2012
Light Swings
10 min warm up
Swings - variation on 1st rotation of Tracy's Thanksgiving Day swing workout
* all 12kg
10 2hd sw (15)
10 tr (15)
1 sw 1 tr x 10 (30)
2 sw 1 tr x 10 (30)
3 sw 1 tr x 10 (30)
4 sw 1 tr x 10 (30)
5 sw 1 tr x 10 (30)
6 sw 1 tr x 10 (30)
7 sw 1 tr x 10 (30)
6 sw 1 tr x 10 (30)
5 sw 1 tr x 10 (30)
4 sw 1 tr x 10 (30)
3 sw 1 tr x 10 (30)
2 sw 1 tr x 10 (30)
1 sw 1 tr x 10 (30)
10 tr
650 total swings
Then first 10 minutes of Steve Cotter's 20 minute cardio circuit
2012 Challenge: 30,950/100,000
Swings - variation on 1st rotation of Tracy's Thanksgiving Day swing workout
* all 12kg
10 2hd sw (15)
10 tr (15)
1 sw 1 tr x 10 (30)
2 sw 1 tr x 10 (30)
3 sw 1 tr x 10 (30)
4 sw 1 tr x 10 (30)
5 sw 1 tr x 10 (30)
6 sw 1 tr x 10 (30)
7 sw 1 tr x 10 (30)
6 sw 1 tr x 10 (30)
5 sw 1 tr x 10 (30)
4 sw 1 tr x 10 (30)
3 sw 1 tr x 10 (30)
2 sw 1 tr x 10 (30)
1 sw 1 tr x 10 (30)
10 tr
650 total swings
Then first 10 minutes of Steve Cotter's 20 minute cardio circuit
Saturday, April 21, 2012
Swings & Upper Body
10 minute warm up
Swings
wu: 16kg 10 2 hd sw x 10 (15/15)
Workout - equal work/rest
500 total swings (including warm up)
Steve Cotter upper body circuit x 3
Swings
wu: 16kg 10 2 hd sw x 10 (15/15)
Workout - equal work/rest
500 total swings (including warm up)
Steve Cotter upper body circuit x 3
2012 Challenge: 30,300/100,000
Thursday, April 19, 2012
Swings & Core
10 min warm up
Swings
Tracy's "One Bell" workout from 12/17/11
* Used 16kg and 14kg bell; advanced rest periods
warm up
10 2 hd sw x 4 sets = 2 min (40 reps 15/15)
1st rotation (equal work/rest) - 16kg
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 reps, 1 min/1 min)
2nd rotation - 16kg
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) - 16kg
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec) - 14kg
4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15) - 16kg
5/5 1 hd sw x 4 x 1 set (1 min/15 sec) - 14kg
5th rotation
40 2 hd sw (40 reps total, 1 min/15) - 16kg
10/10 x 2 x 1 set (40 reps 1 min/15) - 14kg
5/5 x 4 x 1 set (40 reps total, 1 min/15) - 14kg
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/15) - 14kg
40 tr ( 1 min/15) - 14kg
40 2 hd sw (1 min.) - 16kg
600 total swings, ~ 25 minutes
Then Steve Cotter Extreme Kettlebell - 10 minute Standing Abs/Core, 12kg
10 minute stretch
2012 Challenge: 29,800/100,000
Swings
Tracy's "One Bell" workout from 12/17/11
* Used 16kg and 14kg bell; advanced rest periods
warm up
10 2 hd sw x 4 sets = 2 min (40 reps 15/15)
1st rotation (equal work/rest) - 16kg
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 reps, 1 min/1 min)
2nd rotation - 16kg
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) - 16kg
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec) - 14kg
4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15) - 16kg
5/5 1 hd sw x 4 x 1 set (1 min/15 sec) - 14kg
5th rotation
40 2 hd sw (40 reps total, 1 min/15) - 16kg
10/10 x 2 x 1 set (40 reps 1 min/15) - 14kg
5/5 x 4 x 1 set (40 reps total, 1 min/15) - 14kg
1/2 sw ladder x 4 x 1 set (40 reps total 1 min/15) - 14kg
40 tr ( 1 min/15) - 14kg
40 2 hd sw (1 min.) - 16kg
600 total swings, ~ 25 minutes
Then Steve Cotter Extreme Kettlebell - 10 minute Standing Abs/Core, 12kg
10 minute stretch
2012 Challenge: 29,800/100,000
Tuesday, April 17, 2012
Snatches & Swings
10 min warm up
Snatches & Swings
warm up: 12kg
* 10 2hd, 10 tr, 1/2 sw ld, 5/5 = 40 swings
* 5/5 snatches
All swings sets 14kg = 10 2hd, 10 tr, 1/2 sw ld, 5/5 = 40 swings
All snatches 12kg
30 sec rest between sets, except where noted
* 40 swings
* 5/5 sn x 1
* 40 swings
* 5/5 sn x 2
* 40 swings
* 5/5 sn x 3
* 40 swings
* 5/5 sn x 4
- 1:00 rest
* 40 swings
* 5/5 sn x 4
* 40 swings
* 5/5 sn x 3
* 40 swings
* 5/5 sn x 2
* 40 swings
* 5/5 sn x 1
* 40 swings
- 400 total swings, 210 snatches (including warm up)
~ 30 minutes
2 mile jog/walk
2012 Challenge: 29,200/100,000
Snatches & Swings
warm up: 12kg
* 10 2hd, 10 tr, 1/2 sw ld, 5/5 = 40 swings
* 5/5 snatches
All swings sets 14kg = 10 2hd, 10 tr, 1/2 sw ld, 5/5 = 40 swings
All snatches 12kg
30 sec rest between sets, except where noted
* 40 swings
* 5/5 sn x 1
* 40 swings
* 5/5 sn x 2
* 40 swings
* 5/5 sn x 3
* 40 swings
* 5/5 sn x 4
- 1:00 rest
* 40 swings
* 5/5 sn x 4
* 40 swings
* 5/5 sn x 3
* 40 swings
* 5/5 sn x 2
* 40 swings
* 5/5 sn x 1
* 40 swings
- 400 total swings, 210 snatches (including warm up)
~ 30 minutes
2 mile jog/walk
2012 Challenge: 29,200/100,000
Monday, April 16, 2012
800 Swings - Tracy's "25"
10 min warm up
Swings - Tracy's "25"
* 1:00 rest between rounds
* All 1 hd sets @ 14kg, all 2 hd sets @ 20kg except for first set in R1
R1
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
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
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
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
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
~40 min., 800 total swings
* 500 14kg, 25 16kg, 275 20kg
2012 Challenge: 28,800/100,000
Swings - Tracy's "25"
* 1:00 rest between rounds
* All 1 hd sets @ 14kg, all 2 hd sets @ 20kg except for first set in R1
R1
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
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
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
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
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
~40 min., 800 total swings
* 500 14kg, 25 16kg, 275 20kg
2012 Challenge: 28,800/100,000
Saturday, April 14, 2012
950 Swings
10 min warm up
Swings
warm up: 2 hd sw, 16kg, equal work/rest
10, 20, 30, 40
- 100 swings
Tracy's "Plus 50% Swing" - work into rest variation
* 11, 12, 13, 14, 15 reps - 20kg
5 min, 115 swings
Rotation #2 - 14kg tr sets, 16kg 2 hd sw sets
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, 20kg
* 10 2 hd sw x 1 set
- 600 swings
Short Set Finisher - equal work/rest
Rotation #1
* 14kg, 5/5
* 16kg, 10 2 hd
* 14kg, 5/5
* 20kg, 10 2 hd
* 14kg, 5/5
* 24kg, 10 2 hd
* 14kg, 5/5
* 20kg, 10 2 hd
* 14kg, 5/5
* 16kg, 10 2 hd
- 100 swings
Rotation #2
* 14kg, 5/5 x 2
* 24kg, 10 2 hd
* 14kg, 5/5 x 2
* 20kg, 10 2 hd
* 14kg, 5/5 x 2
* 16kg, 10 2 hd
* 14kg, 5/5 x 2
* 20kg, 10 2 hd
* 14kg, 5/5 x 2
* 24kg, 10 2 hd
- 150 swings
950 total swings
2012 Challenge: 28,000/100,000
Swings
warm up: 2 hd sw, 16kg, equal work/rest
10, 20, 30, 40
- 100 swings
Tracy's "Plus 50% Swing" - work into rest variation
Rotation #1
* 10 2 hd sw x 5 - 20kg* 11, 12, 13, 14, 15 reps - 20kg
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 swingsRotation #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, 20kg
* 10 2 hd sw x 1 set
- 600 swings
Short Set Finisher - equal work/rest
Rotation #1
* 14kg, 5/5
* 16kg, 10 2 hd
* 14kg, 5/5
* 20kg, 10 2 hd
* 14kg, 5/5
* 24kg, 10 2 hd
* 14kg, 5/5
* 20kg, 10 2 hd
* 14kg, 5/5
* 16kg, 10 2 hd
- 100 swings
Rotation #2
* 14kg, 5/5 x 2
* 24kg, 10 2 hd
* 14kg, 5/5 x 2
* 20kg, 10 2 hd
* 14kg, 5/5 x 2
* 16kg, 10 2 hd
* 14kg, 5/5 x 2
* 20kg, 10 2 hd
* 14kg, 5/5 x 2
* 24kg, 10 2 hd
- 150 swings
950 total swings
Wednesday, April 11, 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 - 14kg
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
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)
2012 Challenge: 27,050/100,000
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 - 14kg
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
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)
2012 Challenge: 27,050/100,000
Saturday, April 7, 2012
Monday, April 2, 2012
Swings & Pushups/Pullups
P90X Chest & Back - Round 1 only
Swings
* 1:00 rest between rounds
#1 - 100 swings
16kg: 20 2 hd x 5 sets (30/30 1st set, 30/15 all others)
#2 - 100 swings
20kg: 10 2 hd x 10 sets (15/15)
#3 - 100 swings
24kg: 10 2 hd x 5 (15/15)
30 sec rest
24kg: 10 2 hd x 5 (15/15)
#4 - 150 swings
24kg - alternate for 10 rounds:
* 5 2 hd (7.5/22.5)
* 10 2 hd (15/15)
#5 - 50 swings
24kg: 10 2 hd x 5 sets
500 total swings
15 min stretch
2012 Challenge: 26,050/100,000
Swings
* 1:00 rest between rounds
#1 - 100 swings
16kg: 20 2 hd x 5 sets (30/30 1st set, 30/15 all others)
#2 - 100 swings
20kg: 10 2 hd x 10 sets (15/15)
#3 - 100 swings
24kg: 10 2 hd x 5 (15/15)
30 sec rest
24kg: 10 2 hd x 5 (15/15)
#4 - 150 swings
24kg - alternate for 10 rounds:
* 5 2 hd (7.5/22.5)
* 10 2 hd (15/15)
#5 - 50 swings
24kg: 10 2 hd x 5 sets
500 total swings
15 min stretch
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