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. Later rungs the rest was a minute or more.
20kg used (1,2,3,4)
16kg used (5,6,7)
12kg used (8,9,10)
12kg Windmills to finish
Andrea Chang RKC stopped by and we did this brutal workout. Well over a 1000 swings(or hip snaps), took about 40mins. I have a love hate relationship with this workout.
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