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. I rested more in the later sets.
16kg used for 1,2,3,4,5,6,7
12kg used for 8,9,10
Completed in 40min (slow..)
Always dread this but its part of the program so just glad to have it done this week. My low back was getting really tight in the later sets so I switched weight and took it easier. My brother did this with me and used a 12kg. I actually think he enjoyed it... back feels pretty good now
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