Sunday, January 28, 2007

Lateral swing,snatch trans.combos

My training has been all over the map lately. I still don't have a set schedule, things seem to be constantly changing. Luckily for me I'm not a competitve athlete, I'm not training for a specific goal. There are many reasons my training can handle, and in fact thrives on, variety. My training priorities are;

muscle tone
fat loss
overall fitness

My style of kettlebell training makes these goals almost effortless and , I hate to say it , fun. The most fun part comes after the training. Seeing my hard work pay off.

This latest video shows a portion of all 4 combo sets. The audio is delayed slightly behind the video, but I hope it's still helpful.

8:15 KB

Warm up sets w/26

40 2 hand swings, 1 min on 1 min. rest x 5 sets = 10 min. total

5 TGU's each side w/5lb. DB (just praticing the movement)

5 windmills each side w/5lb. DB (just practicing the movement)

Work sets

1 swing L, 1 lateral trans., 1 swing R, 1 lateral trans., x 30 reps = 1.5 min.

1 snatch L, trans., 1 snatch R, 2 lateral trans. repeat 10x = 1.5 min

1 snatch L, lateral trans. 1 snatch R, lateral trans., 12 each side = 1.5 min

1 snatch L, 1 lateral swing x 8 each, 1 snatch R, 1 lateral swing x 8 each = 1.0 min

I alternated these 4 sets in this order 5 x. All 4 sets took 9.5 min x 5 = 47.5 min.

I then taped the video set 1.5 min which shows all 4 combos combined.

Total WO time 59 min.

3:30 Bikram yoga


Royce said...

That was an incredibly generous offer you made to Barb.
Thank you, very deeply.
She is in the middle of 14 or 15 12-14 hour shifts. So just a heads up, if she doesn't take you up on it for the next 2 weeks or so, she isn't blowing you off.
E-mail her, she won't mind, it's

Once again thank you.

Royce said...

Oh yeah, one more thing, when we get the check from this stretch I am buying her a 18 lb KB and showing her how to do a 2 hand swing.
If things get hectic like now she can just set the timer for 10 minutes 3 times a week and see how many swings she can knock out.

We'll see.

Tracy said...

Royce, Barb seemed to be going into a "funk". I can only imagine the stresses she must have.

I thought it might be a good idea for her to just try to do something more meditative, and the fact that she could get a really good sweat along with it would help her feel less toxic.

The offer stands whenever she's ready, Tracy

Tracy said...

Oh yeah, and it's not about giving money, I'm trying to give motivation. The money is a small price to pay!