"100" Intermediate

This version of the Intermed workout has less rest than the Beginners and not nearly the volume of the Advanced. We also used double bells for one of our worksets, like the Advanced version.

After the warm up no rest period was longer than 30 sec. video shows an entire work set rotation, so you could essentially train along with us...just play it over for the "repeat"




Intermediate

10 20 30 40

10 2 hd sw x 2 (20 reps)
10 tr x 2 (20 reps)
1 sw 1 tr x 10 (20 reps)
3 sw 1 tr x 10 (40 reps)

5 min. 100 reps

10 tr w/ 12kg 15/15
10 dbl sw w/12's 15/15

1 sw 1 tr x 10 w/12kg 30/30
20 2 hd sw w/14kg 30/30

2 sw 1 tr x 10 w/12kg 45/30
30 2 hd sw w/14kg 45/30

3 sw 1 tr x 10 w/12kg 1.0/30
40 2 hd sw w/14kg 1.0/1.0

9 min 200 swings
repeat

22 min, 500 swings (minus the last 1 min rest)

If I had to do this one over...and I will, lol....I'd add another 2 sets of 50 into the worksets after the 40 reps sets. The last 40 2 hd swings would only have a 30 sec break and here's what the next two sets would look like,

4 sw 1 tr x 10 w/12kg 1.25/30 sec
50 2 hd sw w/14kg 1.25/1.00

12.5 min 300 swings

That would add 200 more swings total in about 7 minutes of additional work/rest finishing 700 swings in just under 30 minutes....we went on to snatches, that's why this workout was shorter.

PS I did this workout after my Advanced workout in the next blogpost