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


guy said...

Can't see the video.

Ann Marie said...

This has become my new favorite workout. Would it be bad to do it 3x a week?

Tracy Reifkind said...

Guy, I know, it's because of the background music.

Tracy Reifkind said...

Ann Marie,

Yes, it would be bad! lol But seriously...this is not a "workout", it's more of a "method". The method is a way of training the swing to increase loading in a couple of ways. #1 to use heavier bells in a progressive way, #2 to complete more reps in a shorter amount of time.

You want your training to reflect different methods of accomplishing those things, but not always in the same way, especially the same way three days a week!

I would suggest, at the most, use this workout twice a month! Yep, 2 x a month, or once every other week! There are so many ways to train, don't limit yourself, or hammer the same nail too many times :)