Wednesday, February 21, 2007

"Short" and Sweet

I only had time for a very short workout this morning before work. I decided on sets of 2 hand swings, keeping the stroke short, especially as the weight increased.

7:30am KB

Warm up

40 2 hand swing w/26 1 min. om, 1 min. rest, x 5 set = 10 min.

Work sets

20 2 hand swings w/26 = 30 sec., 30 sec. rest

20, 2 hand swings w/36 = 30 sec., 30 sec. rest

20, 2 hand swings w/44 = 30 sec., 30 sec. rest

20 2 hand swings w/52 = 30 sec., 30 sec. rest

I alternated these 4 sets x 6. And I reversed the last 4 sets, to do them backwards ending up with the lightest weight. All 4 sets took 4 min. to complete including rest period x 6 = 24 min.

Total workout 34 min.

4 comments:

Franz Snideman said...

Nice workout.

question. Do your forearms and grip get too much tension from the high rep KB work? My fingers, wrist and forearms are so tight that when I do high rep KB work I pay for it for days.

You must have really healthy connective tissue and fascia :)

I'm jelous :(

Mark Reifkind said...

franz, the difference is that you do tons of bodywork each day. I have the same problems. If you dont do the high tension pressure work it's a different reaction to the grip work I beleive.

Tracy said...

Franz, I just got home from work (8pm), and I see that Mark has already answered your question!

So my answer is, no , my forearms and grip are not affected probably for the reasons Mark suggests. I don't do anything else that tires out my forearms except lifting heavy pots and pans!

I really did like this workout though, and I'll play around again with 30 sec. sets. Tracy

Mark Reifkind said...

nice job honey swinging that 53! that's no joke,especially with the short rest periods. I have more work to do it seems ;))