I'd gotten it into my head that for a few workouts I wanted to do at least 100 swings with the. For my size that sounds like a lot, but it's actually not too bad--after training with for many years and having solid form with swings (which I am still improving...)
There's no such thing as "perfect". Improvements can always be made. There's so much more we can always aspire to--if we don't egotistically say that we're "done". I'll be done with improving my exercise form when I'm dead. All of that babbling aside, it's a terrible idea to swing heavy if you aren't ready for it... it's just not worth it!
Get the form down solid, so that you'll do the right thing under load. Making a mistake with ais one thing, making a mistake with is quite another entirely. This is part of the reason I make my students treat the with the same respect and habits as the .
With that in mind, if you've been training with aninstructor, are safely swinging solid, and have experience going heavy, then this can be a fun workout. You can work on power while working on other basic lifts. If you are not too confident in your swings, but want to get some practice in, there's never any harm in going with a light or moderate that will allow you to get solid, quality practice. Going too heavy too soon can lead to bad habits from compensations made for the weight itself. Ego has no place in the choice of sizes. I have more respect for someone swinging a light very well than someone swinging anything heavy poorly. I won't be impressed with their use of heavy weight, I'll be concerned that they may injure themselves or others nearby.
Either version of "the sandwich" is best after a good warm up that includes, some Arm Bars and your other favorites to get going...
Here's the first version of The 100xSandwich "Openface"
- 10 swings
- 5x double squats
- 5x double thrusters
- 5x burpees with jump and pushup
Then I grabbed oneand did an alternating squat, then pyramid:
- the on the right, squat once, then return to standing. Presss the once, then switch hands and repeat on the left.
- the on the right, squat twice, then return to standing, the twice, then switch hands and repeat on the left.
- ...........all the way to 5 or 6 reps (or more or less depending on your level, remember only good reps, no crummy reps!!)
- then work your way back down. For example, the once, squat four times, then the four times, switch hands and repeat on the left
- three times squat, three times both sides
- two times, both sides
- then one squat and one - both sides.
Then because I hadn't done them in a while I did three sets of 10 very slow, controlled one-leg deadlifts with a single. After doing all that other stuff, this was a "fun" balance challenge that I was glad no one saw.
Finally, I ended the "sandwich" with...
- 10 swings
- 5 double (16kgx2) swings
and of course acooldown.
The Second version of theSandwich is a little more 50/50:
I began withof course and a couple of light swings, then went right into the mouth of madness with:
- 10 swings
- Medium-heavy farmer's walk (at least thats how it feels for me with 1x32kg and 1x36kg switching hands before walking back)
- 5 reps double squats
- 10 total alternating spiderman pushups (I do these slow and low)
- 10 swings
- 10x deadlifts, slow and deliberate
A cooldown and a SHOWER was in order after that! :)
Let me know if you try a version of "The Sandwich"!!