Heavy Swings

16kg, 20kg, 24kg, 28kg

Saturday 6:30am
Heavy 2 hand swings

Warm up

40 2 hand swings w/12kg, 1 min. on 1 min. rest = 10 min.

Work sets done in this order

20 2 hand swings w/16kg, 30 sec. on 30 sec. rest
20 2 hand swings w/20kg, 30 sec. on 30 sec. rest
20 2 hand siwngs w/24kg, 30 sec. on 30 sec. rest
20 2 hand swings w/28kg, 30 sec. on 30 sec. rest
10 2 hand swings each w/ 16, 20, 24, 28 kg's 1.25 min. on 1.25 min. rest (video shows this set, 2.5 min. total work/rest)

All 5 sets took 6.5 min for each rotation x 5 = 32.5 min. total

10/10/10/10 bottoms up swings 2.0 min. x 3 sets = 9 min.

Total workout 51.5 min.

Friday AM weight 127.2
9:00am 1 mile walk, 20 min. KB w/client (16kg)
5:45pm 2.5 mile walk 35 min.

Menu

4:30-6:00am coffee w/cream 55 cal.
10:30 espresso w/cream
12:30 yogurt w/almonds 360 cal. (1 c. full fat maple + 4 oz. nonfat plain + 2 tbl. sliced almonds)
2:30 broccoli salad w/grapes,low cal dressing 260 cal.
2:30 tuna salad 250 cal.
5:30 chili pepper soup w/ black beans and chicken 450 cal.
9:00 chocolate sucker 70 cal.

Total calories 1515

Awesome start to the weekend. Great workout this morning, those 30 sec sets had me sweating! Although I took advantage of a "bake sale" today I forced myself to get a grip before too much damage was done! I'll make a fresh pot of veg stew with beef for dinner,go for an hour long walk, and then get ready for the flea market tomorrow morning. The weather is supposed to be in the 80's on Sun. and reach 90 on Monday!