Tuesday Workout (s)

6-7am All Level Swing Group Training @ Girya

warm up w/12kg
10 2 hand sw x 3
10 tr x3
60 swings ( 3 min.)

1st block of work sets 45 work/15 sec rest (30 reps per set) w/12kg

10 2 hd sw, 10 tr, 5/5 (1 hand sw) x 2
10 2 hd sw, 8 tr, 6/6 x 2
10 2 hd sw, 6 tr, 7/7 x 2
10 2 hd sw, 4 tr, 8/8 x 2
10 2 hd sw, 2 tr, 9/9 x 2
10 2 hd sw, 10/10 x 2
30 2 hd sw x 2

420 swings (14 min.)

In preparation for the 1000 continous swings w/16kg challenge, I'm making my class train alongside, as I hope we'll all be able to do it together!

2nd block of work sets w/12kg & 14kg

5 minutes of roundabouts w/12kg = 200 swings
1 min. rest
5 minutes of roundabouts w/14kg = 200 swings
1 min. rest
3 minutes 5/5 (1 hd sw) w/12kg = 120 swings
1 min. rest
3 minutes 5/5 (1 hd sw) w/14kg = 120 swings
1 min. rest
20 minutes work = 640 swings

total so far.....38 minutes = 1120 swings

now for a few snatches...oh, and a few more swings

1 sw, 1 sn, 1 tr x 12 = 1 min. / 30 sec rest (this a moderate pace)
1 sw, 1 sn, 1 tr x 14 = 1 min. / 30 sec rest (same combination, but a bit faster)
1 sw, 1 sn, 1 tr x 16 = 1 min. / 30 sec rest (same combination, but as fast as you can go)

These three sets were done in an uphill pacing ladder with rest inbetween sets. The last set was a 3 minute set, combining all three, done in opposite order (downhill pacing ladder).

1 sw, 1 sn, 1 tr x 16 = 1 min. (same combination, but as fast as you can go)
1 sw, 1 sn, 1 tr x 14 = 1 min. (same combination, but a bit slower)
1 sw, 1 sn, 1 tr x 12 = 1 min. (slowing down again to this moderate pace)

46 minute workout

7:15-8:15am Equinox Max based Workout

Quick warm up of swings and a few snatches. At this point who's counting warm up swings? On to 36:36......

16 sn R, rest, 16 sn L, rest
17 sn R, rest, 17 sn L, rest
18 sn R, rest, 18 sn L, rest
19 sn R, rest, 19 sn L, rest
20 sn, R, rest, 20 sn L, rest

10 sets down.....

20 sn R, rest, 20 sn L, rest x 10

20 sets down.....let's switch it up to 36:36:36

20 sn R, 20 sn L, rest
19 sn R, 19 sn L, rest
18 sn R, 18 sn L, rest
17 sn R, 17 sn L, rest
16 sn R, 16 sn L, done.... (I forgot to mention that this was freakin hard! The last three sets my grip was about to give up on the last 2-3 reps on each side...seriously! I'm surprised there wasn't a flying bell in the air a couple of times!)

560 snatches

After about 1 or 2 minutes, now swings. Let's stay with the time on the Gymboss, 36 sec. intervals.

25 2 hand swings w/14kg
25 2 hand swings w/16kg
25 2 hand swings w/20 kg
25 2 hand swings w/16kg
25 2 hand swings w/14kg
25 2 hand swings w/16kg
25 2 hand swings w/20kg
25 2 hand swings w/16kg
25 2 hand swings w/14kg
25 2 hand swings w/16kg
25 2 hand swings w/20kg

250 swings.

On to Level 2 skills practice

pull up
hanging leg raise
windmill
bentpress
pistol

misc stuff....

30 minutes Spinning

Shower, and off to Lululemon Palo Alto to demo and teach the Swing!

PS If anyone actually reads this and cares, I'd be amazed!