550 24kg swings, 550 12kg swings, 1100 total

I was inspired by a recent email to swing the 24kg, something I probably don't do enough of, but I lead so many weekly workouts that although my cardio strength endurance is outstanding my absolute strength suffers. Good thing I don't care that much about absolute strength!

I've swung the 24kg for 1000 reps twice before. 10 reps x 100 sets, equal work/rest, 15/15 = 50 minutes. I can't remember the last time I did it, but I do know that both times I was in our garage gym. In recent workouts I've swung bells up to 40kg but as I mentioned nothing super heavy on a regular basis. I don't find a need for it, but it's fun to throw in the mix and it's good to see how my regular training leads to the ability to do stuff like this "on the fly".

Meg and I had so much fun I just might design the rest of the months Saturday workouts around the 24kg. Here's what we did this past Sat.,

All 24kg swings were done in sets of 10 2 hand swings 15/15.
All 12kg swings were transfers.
All rest periods are 15 seconds unless otherwise noted.



video will be posted as soon as it's ready from Youtube

10 x 1 set w/24kg 2 hd swings
10 transfers (15 sec)

15 sec rest

10 x 2 sets w/24kg
20 tr (30 sec)

30 sec rest

10 x 3 sets w/24 kg
30 tr (45 sec)

45 sec rest

10 x 4 sets w/24kg
40 tr (1 min)

1 min rest. From this point on all rest periods after the 12kg tranfer sets are 1 minute.

10 x 5 sets w/24kg
50 tr (1.25 min)

1 min rest

10 x 6 sets w/24kg
60 tr (1.5 min)

1 min rest

10 x 7 sets w/24kg
70 tr (1.75 min)

1 min rest

10 x 8 sets w/24kg
80 tr (2.0 min)

1 min rest

10 x 9 sets w/24kg
90 tr (2.25 min)

1 min rest

10 x 10 sets w/24 kg
100 tr (2.5 min)

Video shows this last rotation. I will build the next workout from this one. That doesn't always mean it will be more or harder w/24kg, stay tuned....