JR47
Level 5 Valued Member
I'm pretty sure that, in the new S&S he writes that the first time you should be doing the test is when your own Timeless Simple. So, the 5 min Friday testing session doesn't kick in until you are comfortably using the 32 for both swings and GU using the talk test.In Simple and Sinister Pavel writes that you should be able to do 10x10 one arm swings in 5 minutes comfortably before progressing the weight. He says the goal is 1:1 Work-Rest-Ratio, so 15 seconds work and rest for each set. When I timed my sets I noticed it takes me around 18-19 seconds at maximum effort, making my rest time pretty short when aiming for the 5 minutes. I tried both two arm swings with 24kg and one arm swings with 16kg. I can do both in 5 minutes anyway (16kg one arm comfortably and 24kg two arm barely). Currently I want to work on getting more comfortable with the 24kg two arm swings in five minutes and slowly introduce 24kg one arm swings.