Saturday, December 1, 2007

Heavy two handed speed swing ladders

7:00am KB speed swings

Warm up

5 sets misc. swing/trans w/12 & 16kg, 1 min. work, 1 min rest = 10 min.

Work sets w/16kg

12 swing R,
15 sec,
15 sec rest,
12 swing L, 15 sec.,
15 sec rest
12 2 hand swing, 15 sec,
15 sec rest

I alternated these 3 sets in this order 15 x for a total of 45 sets = 22.5 min.

Heavy fast swing ladders ( video shows set #4)

2 hand swings
w/24 x 12
w/20 x 12
w/16 x 12

45 sec. work w/45 sec rest.

I completed 5 sets before dropping the reps down to 10 for another 5 sets, for a total of 10 sets = 15 min.

Total workout 47.5 min.

My grip finally gave out, especially after those heavy, 45 sec. sets. I considered breaking up the sets to 15 on, 15 sec rest to keep going, but I have to learn, enough is enough!

1 comment:

Shari Baby said...

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