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swingin’ sweat bath

All I really felt like doing on this rainy Saturday is swinging, so I decided to do 500 swings.

Round 1 (200 swings)

30 seconds work/30 seconds rest 

5 sets 2 hand swings with 20 kg

5 sets 2 hand swings with 16 kg

20 swings each work interval

Round 2 (100 swings)

15 seconds work/15 seconds rest

7 sets 2 hand swings with 20kg

3 sets 2 hand swings with 16 kg

10 swings each work interval

Round 3 (100 swings)

Using a “power swing” method I learned about watching Tracy Reifkind on youtube.

5 sets of the following:

5 power swings (20 kg), hold hip hinge position with loaded hamstrings for 10 sec

repeat 4x then rest 30 sec.

Round 4 (100 swings)

As little rest as possible between sets.

5 sets, 10 two hand swings (16kg) 

5 sets, 10 two hand swings (20kg) 

SOUNDTRACK:

Lamb of God – Walk With Me In Hell

Korn – Throw Me Away

Prodigy – Breathe

Prodigy – Smack My Bitch Up

Children of Bodom – Children of Bodom

Good ketttlebell-swingin jams! Feel like a million bucks.

Oh, and this was my first workout in my Chuck Taylors and I dig them. Different swinging in shoes that aren’t five fingers, but I think it will work. Cheers to Pavel Tsatsouline 🙂 

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