Tuesday, January 16, 2007

Kettlebell Fun

Tuesday workouts

6:30 Bikram yoga (again with little heat and no humidity)

10:00 KB clean, press, snatch combos

Warm up
40 2 hand swings 1 min. on 1 min. rest x 5 sets = 10 min.

I hope to have video of one of these sets, they're kind of complicated to write down. In the video I will call out the combos while doing them. Alot of times I do this (call out loud) in my workouts when I do new combos to help myself remember the order.

Work sets

clean, press, trans. L, clean, press, trans. R, snatch, neg press, trans. L, snatch, neg press, trans. R, snatch, trans L, snatch trans. R, repeat 4 x = 2 min. on 1 min. rest

clean press, snatch, neg press, snatch, trans L, then repeat on R, x 4 = 1.5 min. on 1 min. rest

clean press, snatch, neg press, snatch, repeat 3x on L, then trans. R x 3 = 1 min. on 1 min. rest

I alternated these 3 sets in order 6 times. All three sets took 7.5 min x 6 = 45 min. total

I finished up with 2 sets of bottoms up swings 10 L/10 R, 10 L/ 10 R = 5 min.

Total workout 60 min.

I started with 4 moves. The swing or trans. The clean, press. The snatch, coming down with a neg press. And snatch. The first set I did each move 1x on each side, then repeated 4x. The next set I did all 4 moves before switching sides 4x. And then I did 3 moves (without the trans.) all on one side 3x before switching to the next side repeating the same 3 moves 3x.


Franz Snideman said...


you have such creative combinations, they are really awesome. I must say your endurance and work capacity is approaching MUTANT level. Very impressive. I cannot imagine myself doing a non-stop circuit for 10 minutes. Maybe that means I should try one?


Tracy said...

The combinations are endless! This is the first time I've done this one.

Not only can you change the combos in each exercise, but change the order of combos etc...

The versatility of three basic moves can keep you busy for a long time. I used to also add in clean, squat and lateral swings. I'll have to some of those soon!

Sara Cheatham M.S., RKC said...

Tracy, with all kinds of variations from the fundemental moves, it's refreshing to see your creativity with the basics. When it comes down to brass tacs, they're all we really need...You're walking proof. I like it. I like it a lot!! Keep it goin' girl!