Heavy two handed swing ladder.

1:30pm KB

Warm up

40 2 hand swings 1 min. on, 1 min. rest x 5 sets = 10 min.

Work sets / 2 hand swing ladder

10 w/12kg, 15 sec on15 sec. rest
10 w/16kg, 15 sec on15 sec. rest
10 w/20kg, 15 sec. on15 sec rest
10 w/24kg, 15 sec. on15 sec rest
10 w/28kg, 15 sec. on15 sec. rest
10 w/24kg, 15 sec. on15 sec rest
10 w/20kg, 15 sec. on15 sec. rest
10 w/16kg, 15 sec. on15 sec. rest
repeat

I rotated these 8 sets 8 times. All 8 took 4 min. to conplete x 8 = 32 min. Video show rotation #5 of 8.

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

Total workout 52 min.

It was my intention to do 10 rotations of the ladder, but I started to feel some strain from the 2 heaviest weights....80 reps w/28kg, and 160 reps w/24kg was enough! With only 15 sec rest periods this was a killer workout!

I had also done some demo swinging with a client @12noon so I had an extra warmup.

I knew I would be going out to dinner with a close friend, later in the early evening, and drinking a bottle of wine, so I was motivated to blast through a tough workout to compensate for any caloric damage that could be done!

Life is good, 2 handed swings rock!