Swings..

1:30pm
High volume Swing ladder: 10 rungs of (1,2,3,4,5..10) x 10sets of the # of rung one handed swings. So 1h right x 1reps-swing switch-1h left x 1reps is one set. (10sets of each rung) 30sec rest after each rung.
16kg used, finished this in 32mins

12kg Windmills

3:30pm
32kg Overhead static holds 1/1reps x 2sets :30sec holds

31lb Pinch grip DL x 5/5
31lb Pinch drop and catch x 5/5

Did the swing workout today at Miller park with Andrea Chang RKC and Ross from our RKC prep class. Used a 16kg the whole time, we did rest for exactly 30sec each set. Was brutal and I almost had to stop twice...but powered through. Did some holds and grip work when I got home.