Sunday, April 1, 2007

20 Kg transfers and swings



Sunday 7:30am KB swing combos w/36 and 44

Warm up

40 2 hand swings w/26, 1 min. on, 1 min. rest x 5 sets = 10 min. total

Work Sets

#1 40 2 hand swings w/36 1 min. on, 1 min. rest

#2 40 transfers w/36, 1 min. on, 1 min. rest

#3 one hand swings w/36, 10 L, 10 R, 10 L, 10 R, 1 min. on, 1 min. rest

#4 40 2 hand swings w/44, 1 min. on 1 min. rest

#5 20 transfers w/44, 30 sec. on 30 sec. rest

#6 Combination of all 5 sets from above, video shows most of this set,
10 transfers w/44, 10 2 hand swings w/44, one hand swings w/36, 10 L, 10 R, 10 transfers w/36, 10 2 hand swings w/36, 1.5 min. on 1.5 min. rest

All 6 sets took 12 min. to complete each rotation. I did 3 rotations x 12 min. = 36 min. total.


2 sets of bottoms up cleans 15 L/15 R, 15 L/15 R, 3 min. on 1 min. rest = 7 min.

Total workout 53 min.


Talk about Pizza Power! Yeah! I got a head start on burning those calories from yesterday. Great Workout, great weekend, Life is good.

7 comments:

magawisca said...

You are awesome! I can't wait until I can build up to this level of KB work! I'm so hooked on your blog.

Tracy said...

magawisca, I just mentioned on another comment that I might start posting some beginning workouts.

I've been working with a new client (8 weeks) and I'm coaching her to progress to 1 min. sets (about 40 reps), and the workouts that I give her are specifically designed to do that. I got her up to a few sets of 40 one hand swings
10 L, 10 R, 10 L, 10 R, w/18, not including the 4 transfers, so 44 reps! More good stuff to come!

Thanks again

magawisca said...

lucky client. do you have a dvd? i'm on a limited budget so i can't afford a trainer right now but i could save my pennies for a dvd in the 20-30 range. if you don't have one yet, i'd appreciate your recommendation. there something different about a woman who has been on the other side--of food and weight. you've conquered some stuff and i think lots of folks can really relate to you.

some posts on earlier workouts would be great. if you do that, thanks in advance.

Tracy said...

magawisca, I don't have a dvd, but I hope that my training and blogging will eventually lead to something.

And boy, have I been on the other side! check out my post titled "hope for the new year" (Jan.). This miracle is available to anyone willing to be open to the hard work and commitment, the pay off is incredible.

Charley Allen said...

Tracy, you have incredible work capacity. I agree with magawisca that you should share your story more widely. Your results, achieved basically with swings and regimented eating, are amazing. Quite a testament to hard work.

Royce said...

Yes your artwork is bigger than mine. LOL
When I reach goal weight I'm going to get a freakin' big Phoenix on my right thigh. I'll bet just about anything you can understand why.

And yes your story should be more widely known. It would be a huge positive force in the world for sure.

Tracy said...

Charley, I wish this would of happened in my twenties! The energy it takes to manage and promote a new endeavor seems overwhelming! I need a business manager!

Anyway, maybe I'm just waiting to be "discovered".

Thanks for the compliments.