10K swing challenge day 5 and 6

Day 5:

1/4 Early AM Session
Warm up:
3 sets x 10:
10LB DB Windmills
10LB DB External rotations (forearms parallel to the ground)
10 x 30LBS 2-handed DB Swing

3 Skin the cats
8 x 50LB 2-handed DB Swing
3 hang-to-inverted hang then pullup, lever down (rinse, repeat)
10 x 50LB 2-handed DB Swing
3 Skin the cats
10 x 50LB 2-handed DB Swing
3 hang-to-inverted hang then pullup, lever down (rinse, repeat)
10 x 50LB 2-handed DB Swing

DB Bench Press: 8x55LBS, 8x70LBS, 1x85LBS (my "sleep shoulder" started to give...

50 pushups
50 x 45LB 2-handed DB Swing
25 leg raise + knee up
40 pushups
40 x 45LB 2-handed DB Swing

I wanted to go down to 10, but I hit a time constraint

158 swings

1-15, 15-1 single arm ladder @ 35lbs; 240 total

1/5 Early AM session:

Warm up:
12 x 50 LB 2-hand DB swings per minute for 10 minutes

Circuit x 3:
10lb up/20lb down windmill x10
25lb single arm swing x 10

Circuit x 10:
150lb x 10 standing cable crunch
50lb x 10 2-hand db swing

As little rest as possible

Knee up: 10x 20lb, 10x 25lb, 10x25lb
Leg raise: 3 sets to failure @25lb
Db side bends: 10x45lbs, 10x45lbs, 8x60lbs, 8x60lbs

Circuit x3:
Swiss ball Russian Twist: 10x45lbs
Single arm db swing: 20x30lbs

380 swings total

2498/10000


Posting this one mobile, I'll try to get it formatted and linked (if needed) later.

OSU!
CM