Keeping it simple...

one of Geoff Neupert's swing workouts was featured in the Strong First blog:
Link HERE

So today was simple
Prep - a few cross crawls and ASLR drills
28 kg two arm swings
8 reps at the top of each minute for 20 min

Mow grass for 2 hours

stretch + a few cross crawls

the swings were too easy but that is the idea (read the program and you'll see why)

Also study the blog post on programming - great stuff there

hey 2 days of blogging.... could be a trend??

BTW - I still have about 4 on-line training spots left...