Saturday, November 24, 2007

Two handed speed swings

Inbetween roasting another turkey w/stuffing, I managed to finally get to my workout @ 1:00pm!

KB speed swings

Warm up

5 / 40 reps sets 1 min. on, 1 min rest w/12 & 16kg = 10 min.

Work sets w/16kg

12 R, 12 L, 1 hand swings, 30 sec work,
30 sec. rest, Repeat,
12 R, 12 L, 1 hand swings, 30 sec. work,
30 sec rest
48 2 hand swings, 1 min. work
1 min. rest

I rotated these 3 sets x 6 = 24 min.

40 2 hand swings w/16kg, 1 min on,
1 mn rest
x 5 sets = 10 min.

Total workout 44 min.

I wanted to do some speed swings, but I was a little bored with the 15 sec on/off routine, so I combined R & L (12 swings each, transfering on the 12th) at the same time for a 30 sec. set w/ 30 sec. rest., I did this set twice before moving on to the next minute long set.

I then added a fast minute long set of 2 handed swings, video show the last set, this set was by far the hardest! I felt like I was moving alot faster than the video shows. Since I was using two hands, I could really push the weight back on the downstroke with more force. It was intense, (and fun!).

PS I did try and keep the porno sounds down, LOL

My big meal today after my workout was "Turkey/veg and stuffing soup"!

Life is good, Thanksgiving leftovers are the best! (That's why I'm making more!)

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