Swings, Basic And Brief

In order to get Val back in the swing of things, I decided to borrow a program used by Tracy Reifkind, RKC to lose 100 pounds in one year using a program of diet and primarily swings (http://giryastrength.com/). Now Val doesn’t have to lose 100 pounds. But this seemed like an easy way to get back in the groove (and one that my daughter will be starting soon).

Simply put, after a ten minute warm-up, we did the following with Val using her 12 kg while I used my 16 kg:

Set 1) 10 swings right, transfer, 10 swings left, then 10 DARCs (alternating right and left swings).

Rest for a few (no set time).

Set 2) 10 swings right, transfer, 10 swings left, then 20 DARCs (alternating right and left swings).

Rest for a few (no set time).

Set 3) 10 swings right, transfer, 10 swings left, then 30 DARCs (alternating right and left swings).

Rest for a few (no set time).

Set 4) 10 swings right, transfer, 10 swings left, then 40 DARCs (alternating right and left swings).

Rest for a few (no set time).

Set 5) 10 swings right, transfer, 10 swings left, then 30 DARCs (alternating right and left swings).

Rest for a few (no set time).

Set 6) 10 swings right, transfer, 10 swings left, then 20 DARCs (alternating right and left swings).

Rest for a few (no set time).

Set 7) 10 swings right, transfer, 10 swings left, then 10 DARCs (alternating right and left swings).

Rest for a few (no set time).

Finish with 30 Figure 8-to a hold (15 each side).

That’s it. 300 swings. We just enjoyed the breeze and a little grown-up talk while Kyle rode his bike around the school and Colin practiced football.

Life is good.

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