"50-50"

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

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

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

* 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

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 & 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

2012 Challenge: 30,300/100,000

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

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

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

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

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 swings

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

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

Another Home Improvement Break

Before:

After:

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