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.
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3 comments:
Tempo and speed variation WAY COOL.
Yea, that heavy weight comes down fast!
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
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