Saturday, May 5, 2007

Heavy Swings

16kg, 20kg, 24kg, 28kg

Saturday 6:30am
Heavy 2 hand swings

Warm up

40 2 hand swings w/12kg, 1 min. on 1 min. rest = 10 min.

Work sets done in this order

20 2 hand swings w/16kg, 30 sec. on 30 sec. rest
20 2 hand swings w/20kg, 30 sec. on 30 sec. rest
20 2 hand siwngs w/24kg, 30 sec. on 30 sec. rest
20 2 hand swings w/28kg, 30 sec. on 30 sec. rest
10 2 hand swings each w/ 16, 20, 24, 28 kg's 1.25 min. on 1.25 min. rest (video shows this set, 2.5 min. total work/rest)

All 5 sets took 6.5 min for each rotation x 5 = 32.5 min. total

10/10/10/10 bottoms up swings 2.0 min. x 3 sets = 9 min.

Total workout 51.5 min.

Friday AM weight 127.2
9:00am 1 mile walk, 20 min. KB w/client (16kg)
5:45pm 2.5 mile walk 35 min.


4:30-6:00am coffee w/cream 55 cal.
10:30 espresso w/cream
12:30 yogurt w/almonds 360 cal. (1 c. full fat maple + 4 oz. nonfat plain + 2 tbl. sliced almonds)
2:30 broccoli salad w/grapes,low cal dressing 260 cal.
2:30 tuna salad 250 cal.
5:30 chili pepper soup w/ black beans and chicken 450 cal.
9:00 chocolate sucker 70 cal.

Total calories 1515

Awesome start to the weekend. Great workout this morning, those 30 sec sets had me sweating! Although I took advantage of a "bake sale" today I forced myself to get a grip before too much damage was done! I'll make a fresh pot of veg stew with beef for dinner,go for an hour long walk, and then get ready for the flea market tomorrow morning. The weather is supposed to be in the 80's on Sun. and reach 90 on Monday!


Franz Snideman said...

Great form. What was the heaviest bell you were swinging?

Tracy said...


fawn friday said...

Very nice Tracy! ~ff

fawn friday said...

AC/DC.... perfect kettlebell music, I like your style. Plus you arms look awesome!

I bought Aaron a 24kg K'bell, he has been swinging regularly for the past week!

Mark Reifkind said...

fawn thats great! I like aaron( and you too:) alot. he's got a wicked sense of humor. also I took the zma last night, slept well and had 'interesting' dreams,lol.

Franz, tracy thought she had the two pood. that would have gone easy time.

Royce said...

You go Tracy, those heavy bells are fun!!

Tracy said...

Fawn, AC/DC is standard training music for me but System of a Down is my favorite.

Can't wait to see how KB's will transform you both into lean, mean, muscular machines! LOL

Tracy said...

Royce, After seeing how stinkin' strong the women were at the cert I'm determined to get stronger and put on some muscle! Jealousy motivates me!

Aaron Friday said...

Shit. If I'm going to be lean, I need to stop doing 12-oz. face pulls with beer.

Mark Reifkind said...

see aaron thats where you are wrong,if you do warrior diet you can still have your beer and be lean. just gotta swing the crap outa your 24 kg bell regularly.

Aaron Friday said...


I got lean a few years ago by consuming 90% of my food at lunch and beers at night.

That, and daily Strongfortism.

So, I know the concept works. I just can't see waiting until the evening to eat anything.