10 clusters 25, 50, 25 (1000 reps)
75 minutes
Notes
Done! 1000 swings for my last "challenge" workout. It was hard, but I was ready for it. I had a lot of fun with this program. It was a challenge different from anything I've done before. Before doing an in depth write-up, I'd like to reflect on it and also maybe get a couple barbell sessions in for additional feedback. Based on what I saw tonight (explained below), I think I'll be pleasantly surprised with some of the carry over. Heres as short list of what I saw as the program developed: increased swing efficiency; much improved hinge patterning; fat loss; huge improvements in aerobics; muscle put on in glutes, hams and back; iron fucking grip. Other stuff: improvement in pushup/chin volume; goblet squat was great for back squat; one arm kb press much improved.
Barbell Practice Warm-up
1. Bench
135x8; 135x8; 135x82. Deadlift (conventional and semi-sumo)
275x3; 275x3
3. Pendlay
185x3; 275x2 (PR)
4. OHP
95x5; 95x5; 95x5
Notes
Before my swing workout I did a little barbell work just messing around with form and positioning. Pendlay 185 just flew up like nothing. I was like wtf? So I threw 275 just to see, and I banged out a fairly easy double. I had to check my records. I've done 275x2 with straps, but not raaaaw. The swwwwwing.
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