"50-50"

10 minute warm up

TGU: 14kg, 3r/3l

Swing warm up: 16kg, equal work rest, 10 2hd x 1, 5/5 x 4
- 50 swings


"50-50"
10 Rounds, every 2:00
* 50 1 hd sw - 14kg (10 tr, 1/2 sw ld, 5/5, 1/2 sw ld, 10 tr)
* 50 jump rope

R1-5: single jumps, 1:45 work w/ 15 sec rest
R6: switched to high knee jumps, 1:50 work w/ 10 sec rest
R7-8: 2:00 work w/ 15 sec rest (high knees are gassing me!)
R9-10: 1:50 work w/ 10 sec rest
- 500 swings
- Rounds 6-10 ramped up the intensity

550 total swings

15 min stretch and foam roll

2012 Challenge: 32,360/100,000

Lower Body & Swings

Steve Cotter Extreme Kettlebell Workout - Lower Body warm up and workout
* includes 30 swings

Swings - Tracy's "Burning the Candle at Both Ends"

1st rotation (all sets are done "equal work to rest)

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)

16kg
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)

16kg
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) 

14kg
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, 1.5/1.5)

12 min, 240 swings

2nd rotation (every rest period is only 15 sec)

16kg
10 2 hd swing (15/15),
51/2 sw ld (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld (15/15)
10 2 hd sw (15/15)

16kg
10 2 hd swing + 1/2 sw ld (30/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld sw + 10 2 hd sw (30/15)

16kg
10 2 hd swing + 1/2 sw ld + 10 R one hd sw (45/15)
10 L one hd sw + 2/1 sw ld + 10 2 hd sw (45/15)

14kg
10 2 hd swing + 1/2 sw ld + 10 R one hd sw + 10 L one hd sw + 2/1 sw ld + 10 2 hd sw (1 min 30 sec)

9 min, 240 swings

510 total swings

 2012 Challenge: 31,810/100,000

Cardio Circuit & Swings

10 min warm up

16kg, 10 2 hd sw x 10 (15/15)
* 100 swings

Steve Cotter's 20 min cardio circuit
* all 12kg
* included 40 swings

Tracy's One Hand Swing Practice
* all 16kg

* rotation #1 only 

10 2 hd sw

9/1 x 2 (1 set R, 1 set L)

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 one hand swings

* 210 swings 10 min

350 total swings

2012 Challenge: 31,300/100,000

Light Swings

10 min warm up

Swings - variation on 1st rotation of Tracy's Thanksgiving Day swing workout
* all 12kg

10 2hd sw (15)

10 tr (15)
1 sw 1 tr x 10 (30)
2 sw 1 tr x 10 (30)
3 sw 1 tr x 10 (30)
4 sw 1 tr x 10 (30)
5 sw 1 tr x 10 (30)
6 sw 1 tr x 10 (30)
7 sw 1 tr x 10 (30)
6 sw 1 tr x 10 (30)
5 sw 1 tr x 10 (30)
4 sw 1 tr x 10 (30)
3 sw 1 tr x 10 (30)
2 sw 1 tr x 10 (30)
1 sw 1 tr x 10 (30)
10 tr

650 total swings

Then first 10 minutes of Steve Cotter's 20 minute cardio circuit

2012 Challenge: 30,950/100,000

Swings & Upper Body

10 minute warm up  

Swings
wu: 16kg 10 2 hd sw x 10 (15/15)

Workout - equal work/rest

 

500 total swings (including warm up)

Steve Cotter upper body circuit x 3

2012 Challenge: 30,300/100,000

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

Snatches & Swings

10 min warm up

Snatches & Swings
warm up: 12kg
* 10 2hd, 10 tr, 1/2 sw ld, 5/5 = 40 swings
* 5/5 snatches

All swings sets 14kg = 10 2hd, 10 tr, 1/2 sw ld, 5/5 = 40 swings
All snatches 12kg
30 sec rest between sets, except where noted

* 40 swings
* 5/5 sn x 1
* 40 swings
* 5/5 sn x 2
* 40 swings
* 5/5 sn x 3
* 40 swings
* 5/5 sn x 4
- 1:00 rest
* 40 swings
* 5/5 sn x 4
* 40 swings
* 5/5 sn x 3
* 40 swings
* 5/5 sn x 2
* 40 swings
* 5/5 sn x 1
* 40 swings

- 400 total swings, 210 snatches (including warm up)
~ 30 minutes

2 mile jog/walk

2012 Challenge: 29,200/100,000