As I mentioned last week, my focus for Tuesday morning swing training is longer sets, up to and sometimes over 100 reps. 100 reps takes 2.5 min and in my own personal practice once I exceed a 1 min, 40 rep set, ALL rest periods are never longer than 1 min. I decided to make it easy and simply practice my 20 rep swing progressions as a warm up, since the theme of this Saturday's class is 20. Here is the video demo:
20 2 hd swing x 2 sets
20 transfer swings x 1 set
1 swing, 1 transfer swing x 10 x 2 sets (20 reps total, I decided to repeat this set with the focus on finishing the hips at the top of the transfer swing)
5 R/5 L x 2 x 1 set (20 reps)
10 R/ 10 L x 1 set
140 swings, 7 min.
Using these sets as a jumping off point I knew I was going to string them together to get to my 100 rep set, here's how it went down:
20 2 hd swing + 20 transfer swings
20 2 hd swing + 20 transfer swings + 1 swing, 1 transfer swing x 10
20 2 hd swing + 20 transfer swings + 1 swing, 1 transfer swing x 10 + 5 R/5 L x 2
20 2 hd swing + 20 transfer swings + 1 swing, 1 transfer swing x 10 + 5 R/5 L x 2 + 10 R/ 10 L
quick quiz....which is "harder"? The uphill ladder of one hand swing progressions, that start with 2 hand swings, and end with 10/10, or the downhill one hand swing progression ladder that starts with 10/10 and ends, after 80 swing reps with 20 2 hand swings? Well, let's find out!
10 R/ 10 L + 5 R/5 L x 2 + 1 swing, 1 transfer swing x 10 + 20 transfer swings + 20 2 hd swing
both have their difficulties! Continue on to finish the downhill ladder, only dropping the first sets, always ending with 20 2 hd swings:
5 R/5 L x 2 + 1 swing, 1 transfer swing x 10 + 20 transfer swings + 20 2 hd swing
1 swing, 1 transfer swing x 10 + 20 transfer swings + 20 2 hd swing
20 transfer swings + 20 2 hd swing (30 sec rest)
20 2 hd swing x 2 sets
20 transfer swings x 1 set
1 swing, 1 transfer swing x 10 x 2 sets (20 reps total, I decided to repeat this set with the focus on finishing the hips at the top of the transfer swing)
5 R/5 L x 2 x 1 set (20 reps)
10 R/ 10 L x 1 set
140 swings, 7 min.
Using these sets as a jumping off point I knew I was going to string them together to get to my 100 rep set, here's how it went down:
20 2 hd swing + 20 transfer swings
20 2 hd swing + 20 transfer swings + 1 swing, 1 transfer swing x 10
20 2 hd swing + 20 transfer swings + 1 swing, 1 transfer swing x 10 + 5 R/5 L x 2
20 2 hd swing + 20 transfer swings + 1 swing, 1 transfer swing x 10 + 5 R/5 L x 2 + 10 R/ 10 L
quick quiz....which is "harder"? The uphill ladder of one hand swing progressions, that start with 2 hand swings, and end with 10/10, or the downhill one hand swing progression ladder that starts with 10/10 and ends, after 80 swing reps with 20 2 hand swings? Well, let's find out!
10 R/ 10 L + 5 R/5 L x 2 + 1 swing, 1 transfer swing x 10 + 20 transfer swings + 20 2 hd swing
both have their difficulties! Continue on to finish the downhill ladder, only dropping the first sets, always ending with 20 2 hd swings:
5 R/5 L x 2 + 1 swing, 1 transfer swing x 10 + 20 transfer swings + 20 2 hd swing
1 swing, 1 transfer swing x 10 + 20 transfer swings + 20 2 hd swing
20 transfer swings + 20 2 hd swing (30 sec rest)
20 2 hd swing
580 swings, 22 min (to give you an idea of what equal work to rest would be, 580 reps would have taken 29 min, so shaved 7 minutes off by taking less rest, but with still an entire minute to recover!)
Total
720 swings, 29 min
And this was just my swing workout! Wait until you see the snatch sets! But right now, I gotta go....
