Lew, I'm not sure if they are the same thing just with different names, or if they are different. There is a swing variation with a partner who chucks it back and with a band to add resistance and some recoil on the backswing or you do it yourself by stopping the bell before the float, engaging the lats and chucking it back on the downswing. So I don't know if they are the same, or the same but different. If a normal float is about 90 degrees, my continuos swings are halted at about 30/45 degrees.....so I don't know if they are also called shadow swings? I remember Al Ciampa saying to stop the bell's ascent abruptly and throw it back. It is a lot more violent than regular swings but are they shadow or continuos swings, I'm really not sure.....anyway I do them.
Also, third bodyweight is a approximation, clearly people are different and bells only come in certain weights.....it is the ideal bell for power generation, according to the book. Or just drop a bell size from your working bell, use a 24 if working the 32. Guess you could go heavier/lighter to get a closer match to your weight but the advice is don't do them until you work the 32 anyway.
You say you can do 10.....10 sets or one set of ten....2 hand or singles? If 16 is your start bell work at doing 10 sets of 10 2 handed swings, then work in single hands. No need to consider continuos or shadow or any other type of swing just yet.
