The for this cycle is to achieve the same volume 900 swings in around 45 mins using the heaver bell for half of the reps .......
Week 1 went like this -
5 x 20 16kg 2hd swings
15 x 20 20kg 2hd swings
10 x 20 16kg 2hd swings
Had an additional minutes rest after each 10 sets - this was straight forward and rewarding - sweat like a pig I was dripping from head to foot - and even though the sts were high reps ai had little pain in lower back so form must have been reasonable :)
That's all sng
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