One Arm Clean and Press Ladders
28kg/ (1,2,3) x 3
Alternated With
Weighted Pull Ups
40lb/ (1,2,3) x 3
Swings
24kg/ 4 minutes = 130 swings
That's it. Just as prescribed I surprised myself with the swings. I did 70 in the first set, which I think was a mistake, because that caused me to rest a little longer than I should have. I did feel pretty good though once I picked the bell back up and started going again. I probably could have topped 150 in the 4 minutes if I had an "idea" of my pacing, but I haven't done swings like this in awhile. Next time, it will be 50 swings, 10 second rest, repeat. We'll see where that goes.
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