Thursday, March 22, 2007

500 Swings

This workout is dedicated to Gayle!

Wednesday
6:30am Vinyasa yoga
9:00am KB 500 swings (actually 620)

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

100 swings w/26

10L, 10 R, 1 hand swings, transferring on the 10th rep x 5 each side, 2.5 min., 1.5 min rest
5 sets = 18.5 min. ( not including the last rest period)

Not bad for a 30 min. workout! I hope to be able to do this workout w/36 so I'll add that weight in progressively over the next few months. I think this will be my everyother quick Wed. morning KB workout.

6 comments:

christine said...

What size kb's did you begin with? Also, how long were your workouts when you started out? My husband and I are both beginning and curious where the 'first step' is. I love reading your blog, it inspires me every day!

Tracy said...

christine, I started with the 18lb. (8kg?), but moved quickly to the 26lb. (12kg).

But you have to also take into account that I started swinging KB's at bodyweight of 190-200lbs.! But those are the 2 weights that women usually start with.

Rob O'Brien said...

Great job Tracy! I have forwarded your blog to some of my wife's friends who are sceptical about KB's. You are making my point!

Rob

Franz Snideman said...

Wow..lots of volume. I sometimes wish I could do the volume you do...my forearms get too trashed.

Looks like fun...and alot of hard work! Great job!

Tracy said...

Rob, Bring em on! Nothing, nothing shapes or re-shapes the body like KB combinations!

Tracy said...

Franz, I'd like to trade some of the volume in for some more strength, but the volume gives me the results that I like.

I'm trying to add in heavier bells though, this next year could be even more amazing than the last!