6 1/2 BW KB swings
12 KTE (Knees-to-elbows)
12 Power swings
6 360 situps
Breathing, mechanics, and range of motion are identical on both versions of the KB swing today- the difference is in speed and weight.
Power swing is done at a ballistic pace, driving the light KB up and pulling it down with the same force and velocity in each direction.
Heavy swings (today, 1/2 your BW) require equal effort, but the emphasis is on maintaining stability and posture under heavy load. Violently driving the hip, maintaining tension, and breathing explosively will help propel a significant weight without recruiting the shoulders to lift.