8 rounds of following;
Two Hand Swing (24) 20 reps
Release and catch two hand swing (24) 20 reps
DARC Swing (24) 20 reps
One Hand Swing (24) 10/10 reps
*Rest was 30 sec
** I need improve one hand swing.
1. I phase
2. Nerve Glides
3. Kettlebell Work
Military Press (24 kg) 10/10 reps x 8 sets
*Between sets, I did a lot of nerve glides and joint mobility drill.
1. I-phase
2. Nerve Glides
3. Kettlebell Work
10 rounds of following;
Two hand swing (24 kg) 20 reps (30 sec rest)
DARC swing (24 kg) 20 reps (30 sec rest)
One hand swing (24 kg) 10/10 reps (30 sec rest)
*Total 600 reps
1. I-phase
2. Nerve Glides
3. Kettlebell Work
Two hand swing (24) 30 reps x 3 sets
One Hand Swing (24) 20/20 reps x 3 sets
Snatch (24) 10/10 reps x 5 sets
Simple Juggling (2 H Swing) (24) 20 reps x 3 sets
DARC swing (24) 20 reps x 3 sets
*DARC swing is good drill for hip snap movement
1. I phase
2. Nerve Glides
3. Kettlebell Work
Two hand swing (24) 30 reps x 3 sets
One hand swing (24) 20/20 reps x 3 sets
Snatch (24) 10/10 reps x 3 sets
Juggling two hand swing (24) 10 reps, 10 reps, 20 reps
DARC swing (24) 20 reps x 3 sets
Clean (24) 5/5 reps x multiple sets
Wally the Green Monster (official mascot for the Boston Redsox)