Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)
Dan John's 10,000 Swing Challenge
* I'm going to do this program 4x per week for a total of 20 workouts. My 5th workout in a week (if I do one) will be something completely different, for a mental break.
* My plan is to use 20kg for the swings. In order to avoid injury, I'm giving myself license to drop to 16kg for any workout, in whole or in part, as needed.
Swing Workout #1
* all swings 20kg
* all arm presses 14kg
* rests between sets ~ 30 sec; rests between rounds 1:30-2:00
5 Rounds
* 10 swings
* 1r/1l press
* 15 swings
* 2r/2l press
* 25 swings
* 3r/3l press
* 50 swings
Total workout, including all warm ups, took ~47:00
550 total swings, 30r/30l presses
YDL Yoga for Cyclists, 20 minutes
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