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