30 minutes of, what else? Swings! lol
6:15am 500 Swings, "5 at a time"
I am so freakin' happy I discovered this way of training 5 reps! It all happened because I started with a 100 rep workout (never posted, sorry), that led the the next weeks' 50 rep workout....yep, then came "25", just in time for Xmas on the 25th!
Anyway, I would write a 5 rep workout to be progressively after a "single rep" (power swing), and a double rep workout (soon to come, no worries!). Think about the difficulty not only of the really short work/rest intervals, but how many times you have to put the bell down and pick it up! The difference between a 40 rep, 1 minute long continuous set and 8 sets of 5 reps is that you have to put the bell down and pick it up 8 x more!
Here it is....if you are at a beginning level use your "training weight", DO NOT use progressively heavier bells, and take as much rest as you need between each 20 sets of 5 reps. Every set of 5 reps "starts on the 15 seconds".
20 sets of 5 reps w/20kg (5 min work/2 min rest)
20 sets of 5 reps w/24kg (5 min work/2 min rest)
20 sets of 5 reps w/two 12kg's (5 min work/2 min rest)
20 sets of 5 reps w/28kg (5 min work/2 min rest)
20 sets of 5 reps w/32kg (5 min work...done!)
Just came up with a great idea! Use this video for an "I go, you go" workout! After I do my set of 5 reps, then you do a set of 5 reps. etc...how much fun is that?