Monday, June 18, 2007

1620 Swings w/ 16kg / 60 minutes

Monday 7:15am KB swings w/16kg

Warm up

20 2 hand swings w/16kg 30 sec. on 30 sec. rest x 5 sets = 5 min. total, (100 reps)

Work sets w/16kg

#1 40 transfers 1 min. on (40 reps)
30 sec. rest
#2 20/1 swing, 1 transfer, 1 min. on (40 reps)
30 sec rest
#3 5/5 1 hand swings x 4, 1 min. on (40 reps)
30 sec rest
#4 10/10 1 hand swings x 2. 1 min. on (40 reps)
30 sec. rest

All 4 sets took 6 min. to rotate x 8 = 48 min. (32 sets x 40 reps = 1280) I then switched to set #1 for the last 8 sets, ( 320 reps + 20 add.= 340) swinging throught the last 30 seconds rest period for an additional 20 reps. That added my last 12 min. and extra reps. Total reps 1620

Total workout 65 min. 1720 reps

I'm a little "punchy" right now, so I'm not 100% positve about the #'s, but I'm pretty sure.

It was my intention to repeat all 4 sets 10x, but I switched the last 8 sets because the weight of the 16kg on the downswing was really pulling on my right trap, so I needed the relief of the transfers. I also changed my form at that time to more of a squatting swing, and what I mean by that is because of the "pulling" on my right side, by adapting more of a squat on the downswing my legs absorbed the pull of the weight instead of my trap.

I learned alot during this workout,

What it's like to get blisters on my hands, and wrist (from rubbing against my pants).

Really keeping balanced on the whole of my feet working with a heavier weight (something that yoga has also taught me).

30 sec rest periods suck.

Hip-snapping dissappears in about 10 min.

Delirium sets in around 30 min., and then adreniline sets in around 56 min.

Remember to wear heartrate monitor when attempting crazy shit like this.

I did it, I'm done.


Christine said...

Holy #%@$!

Ok, I wanna try. :)

Mark Reifkind said...

freaking amazing honey. unreal.can anyone do that?christine you go girl!

Royce said...

OK now you need a secret idendity and hidden base to fight evil from.

Mark Reifkind said...

lol, thats funny royce.

Royce said...


D Silveri said...

smoked my attempt! Nice

fawn said...

Wow! Tracy, you are a machine!

Doug Nepodal Sr. RKC said...

I think there might be something wrong with you! That is unreal, I'm not even going to try it. NICE JOB

Tracy Reifkind said...

Dustin, Fawn, Doug, Thanks for the comments.

Finding my "inner athlete" is the best part of my KB workouts.