"55" Happy Birthday Sweetie

It's not hard to figure out I like designing workouts that go along with a theme.  A theme celebrates and provides the inspiration for a "goal" number.  In this case Mark's 55th birthday was yesterday, March 1st, and here is the workout I designed and trained especially for this occasion.

I've included a video intro explaining some of the things I like about this workout.  Although I would not suggest sets of swings past 40 reps (1 min) a "beginning" level, this workout only has 3 sets above 40 reps and gives plenty of rest...most of the time!  The rest periods provide much more relief in the second half of each rotation making the first half challenging for every level, so hang in there! In this short intro I also explain the one had swing ladders I use in this workout.  I'm not using my own one hand swing ladder combinations although they are another option....hmmnn...anyway, instead I use "traditional" one hand swing ladders which means as the worksets increase in rep count I only add a single one hand swing at a time before the transfer swing (you'll see).



FYI, in this variation I used only one bell in the first rotation and switched to a heavier bell for the 2 hd swings in the second rotation.  I posted both rotations if you want to train along.

This past Tuesday I used one heavy bell and trained it all with 2 hd swings....very, very challenging!  In fact I think that's the most difficult....but no need for the most difficult right off the bat, save it for another time...or not.


warm up


5 sets of 5 reps done "on the 15 sec" (25 reps)
1.25 min.


work sets (I'm waiting for video to upload and will post it as it becomes available)


5 2 hd sw(15)
10 reps, 10 tr (15/15)
15 2 hd sw (22.5/7.5)
20 reps, 1 sw/ 1 tr x 10 (30/30)
25 2 hd sw (37.5/22.5)
30 reps, 2 sw/1 tr x 10 (45/45)
35 2 hd sw (52.5/37.5)
40 reps, 3 sw/1tr x 10 (1 min/1min)
45 2 hd sw (1 min 7.5 sec/52.5 sec)
50 reps 4 sw/1 tr x 10 (1.25 min/45 sec)
55 2 hd sw (1 min 22.5 sec/37.5 sec)

14.25 min 330 swings





repeat!


28.5 min. 660 swings

total 29.75 min 685 swings (including warm up)

You can always use this workout as a template only working sets up to 25, 35, or 45 reps....hey, I think I just came up with this weekends workouts!  Seriously, I think I will design on that ladders up each rotation...practice this one and I'll post the next over the weekend.  Shorter rotations leading up to the longest one....fun stuff!