Speed swings harderstyle w/16kg

more 15:15 speed work with more emphasis on hip snap. Oops again...miscount on set 28/13 reps.

7:10am KB

Warm up

40 2 hand swings w/12kg x 2 sets
40 transfers w/12kg x 2 sets
40 2 hand swings w/16kg x 1 set
40 transfers w/16 kg x 1 set

All warm up sets 1 min on, 1 min rest = 12 min.

Work sets w/16kg

12 one hand swings R,
15 sec. rest,
12 one hand swings L,
15 sec. rest

x 45 sets = 22.5 min. (580 swings)

2 hand swing ladder

12 reps w/16kg
15 sec. rest
12 reps w/20kg,
15 sec. rest
12 reps w/24 kg,
15 sec rest

I repeated this sequence 5 x before dropping the reps down to 10 per 15 sec. for another 2 rotations. total sets 7 (3 each)= 10.5 min. (260 swings)

Total workout 44 min. (is that all, lol! Man it wiped me out!)

I'll be doing some additional swinging this afternoon @ Girya, and as Mark always says, "Leave a little in the tank!"