7/17/11

Begin with our usual warm up of joint mobility and dynamic movement, and then we will get after it.  Today is going to be heavy, medium, light swing day.  All will be done for time.  We are going to do single arm swings, 2 handed swings, and hand to hand swings.

*Rest 1-2 minutes between intervals.*

Set 1
single arm:
light 3 minutes (switch arms after 1:30)
medium 2 minutes (switch arms after 1:00)
heavy 1 minute (switch arms after 30 seconds)

Set 2
2 handed swing
heavy 1 minute
medium 2 minutes
light 3 minutes

Set 3
hand to hand
heavy 1 minute
medium 2 minutes
light 3 minutes

Cool down, have a nice day.