P90X Back & Swings

P90X Back & Biceps
* warm up
* All back segments; pull ups done with 40lbs assistance
* First two biceps exercises. I haven't worked biceps in any focused way in a few years, and they got VERY tight after just the first few exercises, so I bailed on those.

Swings - Tracy's "25"
* All 1 hd sets @ 14kg, all 2 hd sets @ 20kg

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
30 sec rest
* 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
45 sec rest
* 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
1:00 rest
* 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
1:00 rest
* 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
* extended some rests a little on R5

  ~38 min., 800 total swings
* 500 14kg, 300 20kg

YDL Lunar Flow, 25 min