"100"....it's all good

I love designing workouts. I really never know what we'll be doing in class from one week to another, but even I surprise myself with the routines I create. I mean, they're only swings...right?

I've been incorporating more one hand swings than ever before. It happens to be my weakness and I believe for most women one hand swings for reps are much more of a challenge than for men (so, if any men are going to try this workout, it should be easy, right?). My class has no choice but to work my weaknesses since I'm the boss, lol!

I dig this "100" theme I've created, and here's another to add to the mix....if you think this one is challenging, just wait until I post the "snatch" version of it! But before you skip to the sexy stuff, high volume swing workouts seperate the men from the boys....enjoy!



"100" anyway you mix it up, it's all good!


You'll need a bell you know you can swing 100 reps non stop, and you'll need a bell that is challenging 10-20 reps at a time. I used the 12kg and the 20kg. (I wanted to use the 24kg, but since I've never done this combination before I thought since I was leading my class I should err on the side of light...trust me the 20kg was plenty!)


warm up w/12kg is equal work/rest

10 2 hd sw x 4
5/5 1 hd sw x 2
5/5/5/5 1 hd sw x 2

100 swings, 5 minutes

work sets

10/10 1 hd sw x 5 w/12kg = 100 reps, 2.5 min

30 sec rest

10 2 hd sw R, rest, 10 2 hd sw L, rest, w/20kg x 5 = 100 reps 5 min.

1 min rest

200 swings 7.5 min.


15/15 1 hd sw x 3 w/12kg = 90 reps, 2.25 min

45 sec rest

15 2 hd sw R, rest, 15 2 hd sw L, rest w/20kg = 90 reps 4.5 min.

1 min rest

180 swings, 6.75 min.


20/20 1 hd sw x 2 w/12kg = 80 reps, 2.0 min

1 min rest

20 2 hd sw R, rest, 20 2 hd sw L w/20kg = 80 reps 4.0 min

1 min rest

160 swings, 6 min.


20.25 minutes


540 swings per rotation 1/2 with the 12kg and 1/2 with the 20 kg...hey, it makes a difference!

repeat

total workout 45.5 minutes

1180 swings


The only tricky part is in the 2nd part of this workout. 15 reps takes 22 1/2 seconds, you would then take equal rest of 22 1/2 sec for a total of 45 sec work/rest. In the second rotation my class did the 22 1/2 seconds worth of work, but only took 7 1/2 sec rest! that shaved off about 1.5 minutes. This was the killer!


Anyway, I've been wanting to do some heavy swings, and this workout addressed both long ass sets with heavy ass sets! Could you ask for anything more?


After training with my class at Girya I headed over to Equinox to apply this same concept to snatches....I'll post the workout on Thursday.....all I can say is "yikes"!