Here is the first of 3 workouts themed "100" This entire workout is all done at an equal work to rest ratio, and we get to the "100" total in 5 sets instead of 4....progression is always #1 priority.
Beginners
10 10 20 20 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
worksets w/12kg
10 tr 15/15
10 2 hd sw 15/15
1 sw 1 tr x 10 30/30
20 2 hd sw 30/30
3 sw 1 tr x 10 1.0/1.0
40 2 hd sw 1.0/1.0
1 sw 1 tr x 10 30/30
20 2 hd sw 30/30
10 tr 15/15
10 2 hd sw 15/15
10 min 200 swings
repeat first warmup rotation as a cool down in reverse order
3 sw 1 tr x 10 (40 reps)
1 sw 1 tr x 10 (20 reps)
10 tr x 2 (20 reps)
10 2 hd sw x 2 (20 reps)
5 min. 100 reps
total workout 20 min 400 swings
Thanks, Tracy! BTW - my invite to the flip video has expired - is it possible to renew - or was it taken down because you'll be releasing a new dvd? Thanks
ReplyDeleteJudy,
ReplyDeleteI didn't even know those things expired, but we did not take it down.
New DVD's coming though, and they'll be priced about the same as taking one of my classes....only you get to do the workout as many times as you want!
Tracy;
ReplyDeleteI can't decipher your shorthand.
"10 tr x 2 (20 reps)"
Isn't this the same as 20 transfers? If not what kind of work rest is meant?
I gather than numbers like '15/15' indicate work/rest seconds
10 10 20 20 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
worksets w/12kg
10 tr 15/15
10 2 hd sw 15/15
polyphemus,
ReplyDeleteThat means 10 transfers times two sets. As I mentioned everything is equal work/rest, so that translates into
10 2 hd sw, 15/15 (work to rest in seconds)
10 2 hd sw, 15/15
10 tr, 15/15
10 tr, 15/15
1 sw, 1 tr x 10, 30/30
3 sw, 1 tr x 10, 1 min./1 min.
a total of 6 sets
Thanks, much clearer. I am still working on the minute for 20 min. Alternating between ½pood for transfers, work into rest (day one) and ¾pood up to full 20 rep sets--achieved as of yesterday.
ReplyDeleteI have the 'Progressions' dvd and have been following your posted workouts for future progression ideas.
Thanks, much clearer. I am still working on the minute for 20 min. Alternating between ½pood for transfers, work into rest (day one) and ¾pood up to full 20 rep sets--achieved as of yesterday.
ReplyDeleteI have the 'Progressions' dvd and have been following your posted workouts for future progression ideas.