Training Blog: 12/22/2012

[J. Stanton]

Rounds 1-3 (53#/24kg, 62#/28kg, 70#/32kg)
min 1 - TGU (1L/1R)
min 2 - 30 sec L swing, 30 sec R swing (~17 each side)
min 3 - rest
repeat with next higher weight

Rounds 4-9 (cycling twice through 53#/24kg, 62#/28kg, 70#/32kg)
min 1 - TGU (1L/1R)
min 2 - 30 sec L swing, 30 sec R swing (~17 each side)
min 3 - TGU (1L/1R)
min 4 - rest
repeat with next higher weight -- cycle back through on second go-round

Final Round (cycle twice through 53#/24kg, 62#/28kg, 70#/32kg)
TGUs (1L/1R) on the minute until done -- twice with the 70#/32kg (2L/2R) on the final minute get in that last rep! Total rep count below.

TGU:
7L/7R x 53#/24kg 
7L/7R x 62#/28kg
8L/8R x 70#/32kg

Swings:
(all single-arm swings)
102 x 53#/24kg 
102 x 62#/28kg
102 x 70#/32kg