Wednesday, June 27, 2012

"All Sets of Ten", heavy one hand swing practice and training

"All Sets of 10"

warm up

10 2  hd sw x 4
5 2 hd sw/5 one hd sw R & L x 2 (alternating, 4 sets total)
10 2 hd sw x 2
5 2 hd sw/5 one hd sw R & L x 1 (alternate, 2 sets total)

6 min. 120 swings

If you choosing a heavier bell then start now with a new weight.  No problem if you are only using one bell, continue on.

10 2 hd sw x 4 sets
5 2 hd sw + 5 one hd sw R alternate w/
5 2 hd sw + 5 one hd sw L x 2 sets each
10 tr sw x 4 sets
5 R / 5 L one hd sw x 4 sets
10 R, rest, 
10 L, rest  x 2 sets each (alternating, 4 sets total)

10 2 hd sw x 4....this ends the workout, OR starts another rotation of 240 swings. (oh, and the batteries ran out on the Flip during this last set so I think you all can finish on your own!)

12 min 240 swings

total workout
18 min 360 swings

These one hand swing progressions are in a slightly different order.  This order caters more to those of us still working on training one hand swings with a heavier bell, as the progressions increase the exposure to the asymmetrical loads of the one hand is why;

starts with 2 hd sw (easy)
next progression starts with 2 hand, drops to 1 hand swings (next easiest because it starts out balanced and symetrical before asymmetrically loading)
switches every time,  transfer swings (next easiest because we get to switch the load every rep)
5/5 one hand sw R/L, harder
10 one hand swing R/L, most difficult as it has the highest number rep count loaded asymmetrically


Unknown said...

This great. Keep the vids coming.

Tracy Reifkind said...

Unknown...of course! what else would I do?