Swings

Warmup
8kg/12kg/16kg
30/20/10 Swings, with 10 hip rotations inbetween
30/20/10 Squats, with 30sec plank inbetween

5 min stretching

Workout
24kg
Swing 1MPH
30sec rest
Swing 1MPH
30sec rest
Swing 1MPH
4min rest
Swing 1MPH
30sec rest
Swing 1MPH
30sec rest
Swing 1MPH
1min rest
Swing 1MPH (this last one was done so Matt could try a heavier weight – from 16 to 20kg)

Flowers Press Challenge 2x16kg
(Moby – Flowers)
………………….

Swing – much better on my left ie: callouses on my right felt worse

Press – felt OK. Hurt my wrist a little though but managed to find an angle. Would like to do Jerk 2×20 and see how that goes.

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