Friday, January 19, 2007

The Shortest, Longest Workout

9:00 KB Swings w/26

Warm up

40 2 hand swings 1 min. on 1 min. rest x 3 sets = 6 min.

Work sets, Swing Ladder w/ 26, one hand swings

1 swing, 1 trans. L, 1 swing, 1 trans. R
2 swing, 1 trans. L, 2 swing, 1 trans. R
3 swing, 1 trans. L, 3 swing, 1 trans. R
4 swing, 1 trans. L, 4 swing, 1 trans. R
5 swing, 1 trans. L, 5 swing, 1 trans. R
6 swing, 1 trans. L, 6 swing, 1 trans. R
7 " " " 7 " " "
8 " " " 8 " " "
9 " " " 9 " " "
10 " " " 10 " " "
11 " " " 11 " " "
12 " " " 12 " " "

This set took my 4.5 min w/2 min. rest x 5 sets = 32.5 min.

I think it adds up to 900 swings not including the warm up.

3 comments:

Mark Reifkind said...

Honey, you be The Queen of Swings! that is an amazing number of reps to do, incredible. I couldnt do that number if I had an hour and only a 16 kg!

Pete Diaz, RKC said...

Amazing stuff, Tracy! I just shared your blog, and success story with a female co-worker of mine who has an 18 mo. daughter and has trouble getting back in shape. She used to be a professional softball player in another pasttime. Of course, I showed her how to swing, snatch, clean and press the kb. She tried your 1st day workout from the Vitalics article, and she was surprised at what a good workout it was, but did not feel totally beat down.

I am also amazed at your total work load. I will admit to trying higher number swings myself, altho, not ashamed to admit it is only with the 36# kb. What a smoker!

Pete

Tracy said...

Pete, Mark thinks I need to do the 5 minute snatch test, so I think I'll try it today!

Yesterday I had very little time and I just wanted to swing my ass off! But I really want to start training with heavier weights and shorter sets. The 26 is obviously too light for me now!