Thursday, February 15, 2007

36 With the 36 and More Food

Wednesday I spend the whole day at work, so I pack my entire day's food in the morning (or the night before) to take with me. I did a quick 36 min. swing WO with the 36 early in the morning before I left for the day.

My main meals were a large salad and large serv. of soup. Pretty much my usual fare. I also took a large portion (8oz. = 400 cal.) of grilled salmon (I cooked extra last night) I thought I could eat on it's own or throw in my soup or salad. And because I was drinking a large cup of coffee with cocoa (caffeine and sugar) on my way to work I thought that it should be enough food. But I threw some almond butter (1.5 tbl.) in for a snack and an apple and some prunes, just in case.

I didn't have any trouble resising the free chocolate and othe goodies offered at work because of Valentine's Day, but I did eat every bit of the food I brought with me (total cal. 1775).

AM weight 126.4
7:00am KB swings

Warm up

40 2 hand swings w/26 1 min., on 1 min. rest x 3 sets = 6 min.
40 2 hand swings w/36 1 min. on, 1 min. rest x 3 sets = 6 min.
Total warm up 12 min.

Work sets w/36

#1
5 one hand swings, 2 trans. x 3 L, 5 one hand swings, 2 trans. x3 R = 1 min. on, 1 min. rest
(counting off 5's, see last recorded video)

#2
40 transfers, 1 min. on, 1 min. rest

#3
40 2 hand swings, 1 min on 1 min. rest

I alternated these 3 sets in this order 4 x. All 3 sets took 6 min. to complete, including rest periods, x 4 = 24 min.

Total WO time 36 min.

7 comments:

leslie said...

I love the 36 w/36.

JenG said...

I'm going to give this a try! I got my 36# KB yesterday and I can swing it, clean it and press it! :)
Now...let's see if I can get through a Tracy workout with it!

FallenAngel said...

My kettlebell arrived on the 13th. Royce is starting to show me how to use it. We'll see. I guess its my Valentines present, lol. I'll let you know how it goes.

Barb

Tracy said...

leslie, it's great when I start writing before I know how the title will come out, and it just works! Thanks for your comment. Tracy

Tracy said...

jeng, I know I've cleaned the 36 many times, and pressed it a few times also, but I have to be careful with my left shoulder. It's not worth an injury. In fact my "presses" are really called "push presses" because I drive with my legs.

I started that technique when I could barely press the 26. Now I can military press it, but I like the rhythm of push presses.

Let me know how it goes! Tracy

Tracy said...

fallenangel, just remember not to overdo it at your first "lesson" or you won't be able to walk or squat(the toilet!)the next day.

Don't start with more than 10 swings at a time and not more than a total pratice time of 15-20 min.

Two more words for you, "Bikram Yoga"! Let me know when your schedule allows, Tracy

Tracy said...

leslie, PS Mark and I enjoyed Tucker's gymnastic video! It brought alot of memories back for Mark.