Thursday, March 22, 2007

Two Kb Waiters/Rack walk

Thursday 8:30 KB clean, press w/26

Warm up

40 2 hand swings, 1 min. on 1 min. rest x 5 sets = 10 min.
8 clean, press, transfer, 1 min. on, 1 min. rest x 2 sets = 4 min.

Work sets

8 clean, press L, trans., 8 clean press R, 1 min. on 1 min rest

8 clean, press, snatch, transfer, 1 min on, 1 min. rest (4 each side)

13-14 doouble push press w/26's, 1 min on, 1 min. rest

I alternated these 3 sets x5. All three took 6 min. to complete x 5 = 30 min

I finished my workout with 30 sec. double 26's waiters walk, 30 sec. rack walk with 1 min. rest inbetween, x 5 = 10 min. (video shows 1/2 of this set)

Total workout time 54 min.

I'm trying to keep my press workouts shorter and heavier, trying to build more shoulder strength. Today was the first time I did double presses for a full minute, it was tough! The 60 sec. waiters walk/rack walk at the end was just enough!

I'm excited about going to the April Cert and the double waiters walk reminded me of the Cert last year!


Lorna said...

How tall are you?

Lorna said...

Do you still use your 18# kb?

Tracy said...

lorna, I'm not quite 5'4". And I don't use my 18 as much as I should. Here's why I should, diveristy!

The smaller bell, although too light, moves faster as you swing it, therefore giving you different kind of training. I used to swing it for 3.5-5 min sets in a ladder (I think that the term used) starting with 1 swing each side transferring up to 2 swings, 3 swings, 4 swings, 5 swings, etc. to 10 or 12 before ending the set.

I'll have to try that again soon.

Also, the 18 comes in handy for TGU's and windmills, which I don't do often enough! Tracy