Saturdays Workout, More Roundabout Fun w/20kg

Personally I've been trying to incorporate more and more one hand swings into my workouts. I naturally gravitate towards the two hand swings because I love the shoulder pump I get when I train those! But I'm lacking in the asymmetrical strength the one hand swing builds, especially with the heavier weights.

In this workout you will be using two bells, one that you are fairly comfortable swinging for 1-2 minutes (40-80 reps) and one you find challenging, especially for one hand swings. I demonstrated Roundabout swing ladders in a post last week, and in this workout the swing ladders increase to 5, progressively working up to a 2 minute long work set.

Even though I can train this workout with shorter rest periods, the 1 min rest intervals are designed on purpose...you'll see why in the following two weeks....

First 5 sets done with the 16kg, all one minute rest periods.

1 sw rdbt (1 min/1 min)

2 sw rndbt (1.25/1)

3 sw rdbt (1.5/1)

4 sw rdbt (1.75/1)

5 sw rdbt (2/1)

300 sw 12.5 min

20 kg 1 sw rdbt (1/1)

16kg 1 sw rdbt (1/1)

20 kg 1 sw rdbt (1/1)

16kg 2 sw rdbt (1.25/1)

20 kg 1 sw rdbt (1/1)

16kg 3 sw rdbt (1.5/1)

20 kg 1 sw rdbt (1/1)

16kg 4 sw rdbt (1.75/1)

20 kg 1 sw rdbt (1/1)

16kg 5 sw rdbt (2/1)

20 kg 1 sw rdbt (1 min.)

36 min total

240 20kg sw

600 16kg sw

(Maribel, this workout is one you can train on your own with the 12kg and the 16kg, or maybe even the 14 and 16kg! Guy...you should like this one! Especially if you throw the 24kg in the mix!)