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...)
This was a ton of fun, and plenty challenging. I designed this for one of my workout partners and I, she's recently discovered that she canthe , so here's what we did. Taking only a single and out to the park with the promise to "share" made things interesting (especially for me, since I ended up with the fairly often). For the first two items of the circuit below, we just changed the order - one person was doing swings with the while the other was doing snatches (or one arm swings) with the . If it's just one person, obviously you won't need to do that. The "2014" sizes are perfect for intermediate/advanced women (the is what I would use in an test for example) with a strength emphasis - though they may be appropriate for many men as well - rest when needed... we staggered around a little while inventing new words a few times...
For whatever reason it seemed like we all had a bit of extra energy to burn off this week, so I planned a real fun one. Part challenge, part skills, part mobility, with a little extra dose of extreme cardio (it is if theswings are heavy enough). I am super proud to report that my little band of buddies are so advanced at this point that everyone who showed up on Tuesday did their heavy swings with the . And we ONLY do legit swings on my watch, so the amount of sheer power generated by this small training group is very off the charts.
This past Thursday we revisted a new version of an older workout on this site. In the course of assessing what needs to be upgraded on here (don't worry this is only going to ADD to the experience, not subtract from it), I've been having fun looking at a lot of the older content, seeing what needs to be updated etc. Also, after finding out that over 1/3 of you read or visit the site via mobile devices (phones and tablets) I'm taking that into account for the next rendition of GiryaGirl.com ! :) It's pretty exciting stuff, and I've been having a lot of fun picking some of the best minds in the business about this--from the nerd and coding side... there's a lot that's different about this site from the architecture side than most "fitness blogs" out there, and the new version will be a much greater expression of the immense power lurking "under the hood" so to speak.
Anyway this quasi-vintage number has been updated to suit a mixed-levels (intermediate-advanced) while keeping timed sets. How we use timed sets = getting quality reps in, while we all finish sets at the same time as a group. This is especially good for mixed levels as no one gets left behind and no one gets ahead (and bored). This workout does well with 2, one a little lighter (for halos, crush curls etc) and a moderately heavier one for swings and squats...
I'm still working on the review of Convict Conditioning 2 that I wanted to post last night, except that I of course got sucked back into the book when I was referencing specific parts for the review and ended up just reading it all over again. Did I mention it's really good? Anyway..... in celebration of doing clutch flags in the the park yesterday, I made a fun Friday circuit workout with a little bit of focus on the lateral chain.
Always start with- In addtion to the moves in , I really like the warm up sequence in the manual - and will be further reviewing that over the weekend.