Monday Swing workout

7:00am KB swings 1 & 2 minute sets

Warm up w/12kg

40 2 hand swings, 1 min on 1 min. rest x 3 sets = 6 min.
40 transfers, 1 min. on 1 min. rst x 3 sets = 6 min.

Total warmup 12 min.

Work sets w/16kg

40 2 hand swings, 1 min. on
1 min. rest
20 1 swing, 1 trans. (40 reps), 1 min. on
1 min. rest
80 2 hand swings, 2 min. on
1 min. rest
40 1 swing, 1 transfer (80 reps), 2 min. on
1 min. rest

I alternated these 4 sets x 4 rotations. All 4 sets took 10 min to complete x 4 = 40 min. total.

The hardest set was the 80 rep 2 hand swings, my grip and my shoulders really felt it during the last 10 reps.

40 2 hand swings w/16kg, 1 min on , 1 min. rest x 3 sets = 6 min.

Total workout 58 min.

Total swings

w/12kg
40 2 hand
40 1 hand

w/16kg
600 2 hand
480 1 hand

80 w/12kg + 1080 w/16kg = 1160 reps