Here it is written out! When I get home from training this afternoon I will post video of each rotation so if you want to train along with me you can.
5x5 reps (1.25 min)
20 tr + 5 2 hd sw x 1
5x5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
5x5 reps
5/5 x 2 + 5 2 hd sw x 1
5x5 reps
10/10 + 5 2 hd sw x 1
9 min., 200 swings
4x5 reps (1 min.)
20 tr + 5 2 hd sw x 1
4x5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
4x5 reps
5/5 x 2 + 5 2 hd sw x 1
4x5 reps
10/10 + 5 2 hd sw x 1
8 min, 180 swings
3x5 reps (.75 min)
20 tr + 5 2 hd sw x 1
3x5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
3x5 reps
5/5 x 2 + 5 2 hd sw x 1
3x5 reps
10/10 + 5 2 hd sw x 1
7 min., 160 swings
2x5 reps (.5)
20 tr + 5 2 hd sw x 1
2x5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
2x5 reps
5/5 x 2 + 5 2 hd sw x 1
2x5 reps
10/10 + 5 2 hd sw x 1
6 min., 140 swings
5 reps (.25)
20 tr + 5 2 hd sw x 1
5 reps
1 sw 1 tr 10 + 5 2 hd sw x 1
5 reps
5/5 x 2 + 5 2 hd sw x 1
5 reps
10/10 + 5 2 hd sw x 1
5 min., 120 swings
27 min., 800 swings (300 20kg, 500 14kg)
bonus
5 reps
25 2 hd sw
30 reps, 1.25 min additional
This is gonna be my Tuesday practice for sure! Thanks BossLady.
ReplyDeleteThanks for posting this combination. I did this routine today and my palm turned black: I literally sweated off the paint from my DragonDoor 16kg. Not a problem. Starting the new year with full of energy, thanks to you. :)
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ReplyDeleteGuy,
ReplyDeleteI'm assuming you did the first 5 rep workout?
I posted a 200 rep swing set in my last blog post...try that one, it's fab!
EszterCs,
ReplyDeleteNice! I did this with the 16kg also. Next time try it with the 20kg for the 5 rep sets only. Or all of them...knock yourself out!