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

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

#2
8 clean, press, snatch, transfer, 1 min on, 1 min. rest (4 each side)

#3
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!

3 comments:

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