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)
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 🙂