Sunday, December 17, 2006

Swing Sunday

I had to swing off those pancakes from yesterday! Here are my Sunday swing combos;

9:00am KB

Warm up
40 2 hand swings w/26lb. 1 min. on, 1 min. rest x 5 sets = 10 min.

Work sets

20 2 hand swings w/36lb. = 30 sec.
18 2 hand swings w/44lb. = 30 sec.
10 1 swing, 1 trans. w/36lb. = 30 sec.
16 2 hand swings w/44lb. = 30 sec. Total set = 2 min. on, 1 min. rest

40 2 hand swingss w/36lb. = 1 min. on, 1 min. rest

40 2 hand swings w/44lb. = 1 min. on, 1 min. rest

20 1 swing, 1 transfer w/36lb. = 1 min. on, 1 min. rest

I alternated in order sets #1, #2, #3, #4, x 5. Total time for these four sets was 9 min. x 5 = 45 min.

For set #1 I placed the 44lb. KB behind me and started with the 36lb. I did my 20 2 hand swings, then put the weight down, stepped back and picked up the 44lb. I did 18 2 hand swings with the 44lb., put it down, stepped forward and did 1 swing 1 transfer, 10 times with the 36lb. I then put the weight down stepped back one more time to finish the set with 16 2 hand swings with the 44lb.

The video shows most of this set. It will only record for 1.5 min. and it was a 2 min. set, so it didn't show the last part of the set when I went bck to the 44lb.

Total swing time 55 min.

Low Calorie Sunday
AM weight 131.6
5-6:00pm fast walk

6-9:00am coffee w/cream 85 cal.
1:00 2 large pears 300 cal. (150 each)
2:30 butternut squash soup w/veggies and 3oz. turkey 270 cal.
6:00 large apple 120 cal.

Total calories 775

I didn't feel hungry today, it was easy not to eat much. Probably because I ate most all of my calories yesterday late (between 5:00-6:00pm). I am feeling bloated though and I won't be surprised if I still weigh heavy tomorrow am.

Today was a good day.


Franz Snideman said...

Again, a very impressive workout!

Your ability to tolerate volume is amazing, I'm envious!

Where did you get that endurance? Obviously alot of it is conditioning from your training. Are you naturally geared toward endurance type of stuff?

Tracy said...

I must be naturally geared toward endurance, it's always been easy for me to do that type of training.

Back in the 80's and 90's I was the one on the stairmaster, treadmill, and bike for 60-90 min.
And then do my weight training for another 60 min.

That's what so awesome about the type of KB training I do, is that I get to build muscle I never could before! I love it!