Thursday, January 25, 2007

Heavy 2Hand Swings, Hi / Lo

1:00 KB

Warm up

40 2 hand swings w/26 1 min. on, 1 min. rest x 3 sets
40 2 hand swings w/36 1 min. on, 1 min. rest x 2 sets
5 sets total = 10 min.

Work sets

#1 (see video)
24 two hand swings, 1 high, 1 low w/36, 24 two hand swings, 1 high, 1 low w/44
1.5 min., on 1 min. rest

#2
40 trans. w/36 1 min. on , 1 min. rest

#3
20 one swing, one trans. L, R, (40 reps) 1 min. on 1 min. rest

I alternated these 3 combos 6 x. All three sets = 6.5 min. x 6 = 39 min.

I repeated combos #2 & #3 two more times each = 8 min.

Total WO time 57 min.

3 comments:

Royce said...

Tempo and speed variation WAY COOL.

Tracy said...

Yea, that heavy weight comes down fast!

Pete Diaz, RKC said...

Nice work, Tracy. I used yor swing, clean, and squat combo yesterday as part of a circuit with the recruits,and they loved it.

Too funny finding your video on another site. too cool.

Pete