Saturday, January 6, 2007

Two min swing combo

Saturday

7-8:30am 4 1/2 mile walk

9:30 KB 2-3 min. Swing sets

Warm up

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

Work sets

#1 10 2 hand swings, 10 trans., 10 1 hand swing L, 10 R, 10 trans., 10 2 hand swings

2 min on., 1 min rest x 5 sets = 15 min.

#2 20 L 1 hand swings, 20 R, 20 L, 20 R, 20 L, 20 R

3 min. on, 1 min. rest x 5 sets = 20 min

Repeat set #1 x 5 = 15 min. ( The video shows most of my last set. I count 2 reps, L & R as 1 trans., so 10 trans = 20 reps)

Total WO time 60 min. (40 min. actual swinging to 20 min rest)

AM weight 126.6

Sat. menu/ cheat day

coffee w/cream 105 cal.

bag of molasses cookies 1820 cal.

ice cream 400 cal.

peanut butter an jelly sandwich 450 cal.

broccoli salad 250 cal.

Total calories 2925

4 comments:

Tom Furman said...

My mistake, a bag of cookies will kill you. ;-)

Tracy said...

Tom, I'm totally blown away to see a comment from you on my blog! I would like to e-mail you personally to tell you how much my attitude around food has changed in the last week. I'm not able to articulate it quite yet, but your post started yet another transformation for me.

Mark also said something to me in a recent conversation that was a catalyst for further insight.

As for my bag of cookies, I truly enjoyed every single one! The way that I ate them and how I felt about eating them was different than before. I wouldn't want to bore anyone with the details, but things are a changin'.

Tracy

The Dymmel said...

I'm just seriously impressed that you swing for 2-3 minutes!

Tracy said...

I can't wait to be able to use the 36 for 2-3 min.! A couple of weeks ago I did 400 reps w/26 in 10 min. straight.