Another "100"

Here is the high volume swing workout Sabina and I did this morning.

You may notice, starting with the 2nd rotation, that every rotation from that point begins with the same 4 sets of 2 hand swings. I trained my first rotation with the 12kg, and then I progressively increased the weight of the first four sets, to next the 14kg, and finally ending up with the 16kg for the remainder of the workout. It was my plan to go up to the 20kg, but I couldn't find my car keys and the 20kg was locked inside! Believe me though...it was fine!

The second part of each rotation is done with a lighter bell, as the sets start at 100 reps in the first rotation, increasing by 20 reps per rotation until 200 reps are reached. All of these sets are done using my progressive swing ladders.




1st rotation includes the warm up w/12kg

10 sets of 10, 15 sec work/rest (100 swings, your choice)

20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr

100 rep set 2 1/2 min. work, 1 min rest

2nd rotation

14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr

120 reps, 3 min. work, 1 min rest

3rd rotation

16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2
10 swing transfers
20 tr

140 reps, 3 1/2 min work, 1 min rest

4th rotation

16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr,
10 swing transfers
5/5 x 2
10/10 x 2
5/5 x 2
10 swing transfers
20 tr

160 reps, 4 min work, 1 min rest

5th rotation

16kg
10 2 hd sw, 15 sec
2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
20 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr

180 reps, 4 1/2 min work, 1 min rest

6th rotation (video shows this rotation)

16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
40 2 hd sw
10/10
5/5 x 2
10 swing transfers
20 tr

200 reps, 5 min work....done, now rest up!

Total 52.5 minutes
1500 swing reps

I had no idea of where I was going until I got past the first 10 sets of 10...that's my usual warmup. After the first set of 100 I saw the vision...so the pattern was set. I knew the workout would not end until we got to 200 reps.

This is another "100" workout because every rotation starts with 100 2 hand swings...even though the other sets have more than 100. Roughly 660 of these reps were 2 hand swings.