10 minute mobility warm up
TGU - 14kg 1r/1l, 16kg 2r/2l
Swings - Tracy's "Burning the Candle at Both Ends"
Round 1 - 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)
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)
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)
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)
240 swings
2:00 rest
Round 2 - 16kg, max rest 30 sec
10 2 hd swing (15/15),
1/2 sl (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
1/2 sl (15/15)
10 2 hd sw (15/15)
10 2 hd swing + 1/2 sl (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
1/2 sl + 10 2 hd sw (20 reps, 30/30)
10 2 hd swing + 1/2 sl + 10 R one hd sw (30 reps, 45/30)
10 L one hd sw + 1/2 sl + 10 2 hd sw (30 reps, 45/30)
10 2 hd swing + 1/2 sl + 10 R one hd sw + 10 L one hd sw + 1/2 sl + 10 2 hd sw (60 reps, 1.5)
240 swings
3:00 rest
Short Sets - 16kg & 20kg
10 2 hd swing (15/15) - 20kg
10 2 hd swing (15/15) - 16kg
5/5 one hd sw (15/15) - 20kg
5/5 one hd sw (15/15) - 16kg
10 R one hd sw (15/15) - 20kg
10 R one hd sw (15/15) - 16kg
10 L one hd sw (15/15) - 20kg
10 L one hd sw (15/15) - 16kg
5/5 one hand sw (15/15) - 20kg - ripped callous here :(
5/5 one hd sw (15/15) - 16kg
Foan roll & stretch
