"Plus 50%"

I swear I don't know where I come up with this stuff!  Totally unplanned, as usual, 5:30am this morning I accidentally created a new, swing routine that's really fun and challenging for many levels, AND that can be completed in just about 30 minutes!  Love when that happens!  Practice this one, as written, because I'm sure there will be more variations of these combinations.


I encourage you to do this workout as written even if it seems like it has some long rest periods for those of you more experienced in training my routines.  It may seem as if the first rotation is not as challenging as the second, but it is in a different way.  Let me remind you that training is not always taking the shortest rest periods as humanly possible.  Training is about progression and practicing your skill to improve power and strength....not to gut out a workout, or see how little rest you take and compare it to anyone else....if the rest periods are too long then the bell isn't heavy enough, OR you are not moving it with the power and acceleration intended for this type of high volume training.....Train Strong!


One more thing...this is a complete beginning level routine (600 swings/30 min), if you do not add in the 50% extra reps suggested, and complete all sets with equal work/rest ratios.





Tracyrif Swing routine "Plus 50%


First rotation


5 2 hd swing x 2 sets


10 tr x 2 sets (15/15, equal work to rest)
10 tr + 5 2 hd swings x 2 sets (15 reps)


1 sw, 1 tr x 10 x 2 sets (20 reps per) (30/30)
1 sw, 1 tr x 10 + 10 tr x 2 sets (30 reps)


3 sw, 1 tr x 10 x 2 sets (30 reps) (45/45)
3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (45 reps)


10/10 x 2 x 2 sets (40 reps) (1 min/1 min)
10/10 + 1 sw, 1 tr x 10 x 2 sets (60 reps total)

20.5 min., 510 swing reps

Alternate version for the last 4 sets
10/10 x 2 x 2 sets (1 min/1 min)
10/10 x 2 x 2 sets (1 min/30 sec)
19.5 min 470 swing reps



Second Rotation (video demo)

5 2 hd swing x 2 sets


10 tr x 1 set (15/15, equal work to rest)
10 tr + 5 2 hd swings x 1 set  (15 reps)


1 sw, 1 tr x 10 x 1 set (20 reps) (30/30)
1 sw, 1 tr x 10 + 10 tr x 1 set (30 reps)


3 sw, 1 tr x 10 x 1 set (30 reps) (45/45)
3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 1 set (45 reps)


10/10 x 2 x 1 set (40 reps)(1 min/1 min)
10/10 + 1 sw, 1 tr x 10 x 1 set (60 reps total)

10.5 min 260 swing reps


Total workout 21 min., 770 swing reps

Alternate version for the last 2 sets
10/10 x 2 x 1 set (1 min/1 min)
10/10 x 2 x 1 set (1 min/30 sec)
10 min 240 swing reps
Total 29.5 minutes, 710 swing reps