Old Forum Russian bear and swings

[Deleted member 316]

I have three to four weeks before i am going to be on the road working (building railroad track) so I  thought i would give the bear a try. As per usual i am planning on a monday Wednesday Friday schedule or possibly an every other day schedule. I was wondering about where and/or when to do swings. And what the protocol should look like ie 5x10 working up to 10x10?

 

[Steve Freides]

If you've done S&S, you could try S&S style swings on your non-heavy-lifting days.

-S-

 

[Journeyman]

IMO--if you're doing it 3x a week, 1Hsw could be added afterwards just going by feel (this way you won't use more energy than you can afford). 

If you can only handle doing it twice, do light swings (1 or 2H) the morning after as 'feeder' work.

Then your posterior chain has a day of complete rest after that.