Monday, February 16, 2015

400 swings, 15 min

Yesterday's 400 swing reps in 15 min (or less), all done 10 R/10 L;
40 reps x 1 set
20 reps x 8 sets, all 15 sec rest between sets ( I was able to complete 200 one hand swings in 7 minutes)
100 reps x 1 set
20 x 5 sets
14 minutes in total
I'm not a fan of the word "challenge", I prefer "invitation". Here are the rules to this "invitation" if you so choose to accept:
* 3 bells of moderately heavy to heavy required
* 15 min time limit
* 100 swing reps per bell size required
* Two hand OR one hand swings allowed
* Any length of rep set allowed, any length of rest allowed as long as all 400 swing reps are completed within time limit

The Swing, workout #9, and video demo of "Swing / Transfers"

I posted this last week on Youtube and haven't made the time to post it here until this morning, and then I realized that I never posted the short demo video on "Swing/Transfers"! So here it is in case you haven't tried them yet, or if you just want a short practice, or do it a couple times for a workout in itself!

5/5 x 2 sets
6 sw/tr x 1 set
8 sw/tr x 1 set
10 sw tr x 1 set

54 swing reps

Now, onto Workout #9.  The first 10 minutes is the same as #8, and then as the swing combinations are combined into one set we find ourselves swinging for an entire minute, 40 rep sets!  The good news is that we get to rest for an entire minute after each of these sets!  There are less and less two hand swings as the workouts progress from this point on, and I'll comment more about that as I post the next few workouts.  In the mean time, if you haven't already, enjoy the fact that you've practiced well and now are capable of longer and longer work sets....because it's going to start getting fun now!