400 the easy way.

My head just wasnt in the mood for the monotone pounding of straight sets and reps of one arm swings so I decided to do some swing transfer sets instead. breaking up the straight sets and reps with some uphill ladders was just the ticket. Now this isnt the 100 reps in 30 minutes Tracy punched out this morning AFTER 50 sets of 8 in the max vo2 with the SIXTEEN KILO

Swing transfer combination with 24 kg
1 swing, 1 transfer
2 swings 1 transfer
3 swings 1 transfer = one round 15 reps

each set= 2 rounds
5 sets= 150 reps

H2H transfers with 24 kg
30 rep sets x 5 sets
150 reps

One arm swings with 24 kg
10/10x 5 sets
100 reps

total reps= 400
Total weight= 21,200 lbs

One arm CB swipes
10 lb CB x 100 reps switching every ten.

this was cake. havent done swipes in awhile. I've missed them. this is a cool movement. Have to watch the elbows though.

Gripper( left hand only)
Trainer x 5 x 2
#1 x 5 x 2 sets( getting about 3/4 closed)

left hand only because last workout my right hand, which is not feeling weak, really locked down from the grip work, which of course affected my shoulder. No biggie, I know how to release it, but it just reminded me that I don't need to work my strong sides much at all.

snatch holds
16 kg x one minute x 3 sets

these arent that much easier with 16 kg. One minute overhead with weight is hard any way I do it.

datsit.Bikram tomorrow.