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