Am.- Z- Health NWU.
Pm- Z-Fab 4. KB warm up: 2 hand swings/ clubbell halo's. 24- 48kg kb's x 7 reps per set. Halo's x 5 each direction. Darc swings x 10 with 24kg.
One hand swings- 10 minutes: 25/25, 20/20, 15/15, 10/10, 10/10, 11/11, 13/13= 208 reps. Led off with the right hand.
Cooldown- Bootstrappers- 5sec holds x 5 sets with 16kg kb, hip flexor stretch x 10 sec x 2 sets. Halo's x 10 each direction.
Hammies and lungs are feeling the swings the most. Slowly working up the number of reps for 10 minutes and number of reps per set during the 10 minutes.
I tried LCCJ but found it to be too complicated and didn't really like it all that much. Swings are way simpler and way more effective IMHO. I likes it simple!
-Joe out!