Friday, June 22, 2007

2 days/ 2 Workouts

Wednesday 7:30am KB 2 hand swings

40 2 hand swings w/12kg x 3 sets, 1 min. on 1 min, rest = 6min.

#1 40 2 hand swings w/ 12kg, 40 2 hand swings w/16kg, 2 min. on (80 reps)
1 min. rest
#2 40 2 hand swings w/16kg, 40 2 hand swings w/12kg, 2 min. on (80 reps)
1 min. rest

Both sets took 6 min. to complete, rotated 3 x = 18 min.

40 2 hand swings w/12kg x 3 sets = 6 min.

Total workout 30 min. (720 swings)

I didn't have time to go to yoga, I didn't have time to walk for an hour, so what's better than 30 min of 2 min. sets w/ the KB???? Although I have a hard time, once I get going to cut my workout off at 30 min., I do have to go to work every once in a while.

I spent the early morning, 5:00am-7:00am, cooking and preparing the whole days food. That took priority over my workout so I had to get that done before. Never leave the house without knowing what the hell you're going to eat for the day.

Thursday 10:30am KB double clean, press, squat

Warm up

40 2 hand swings w/12kg 1 min. on 1 min. rest x 5 sets = 10 min.

Work sets w/2 12kg's

8 double clean, dbl. cl. press, 1 min. on
1 min. rest
10 double clean, squat 1 min. on
1 min. rest

I rotated these 2 sets 8 x. Both sets took 4 min. to complete x 8 = 32 min. total

8 clean press L, 8 clean press R, 8/8/8/8 bottoms up cleans, 3 min. on 1 min. rest x 3 sets = 12 min. total

Total workout 54 min.

I've got a busy day, Marks at the level 2 cert this weekend, gotta go!

Life is freakin' great!

2 comments:

Mark Reifkind said...

here ya go honey, thought this would get you going:


!!!1758 Swings in 59:59!!! 215 6 SSGGLASS (569)
Today 0:34 pm
Completed with the 12kg. I can not believe the things Casey can do. I think in a few months, as her grip improves she will easily hit 2,000+ reps in an hour with the 16kg. She has lost 3 pounds in the last 2 weeks, and she has been at the same bw for a few months. Everyone wants to lose the last few pounds, what are they doing to cut them?

Tracy said...

Well, what can I say? The first time I swung the 12kg for 1600 reps/hour, it was just a regular workout, not any kind of competition. I definitely understand the competitive drive though!

The 12kg just isn't that much of a challenge for me anymore with swings.....I've done 10 min. sets/400 reps before with 2 min. rest periods....before I started blogging and recording.

So, if I kept up that pace, which was probably 8 months ago, that would be 2000 reps in 1 hour. I don't know if I even want to, but I guess I'm going to have to! LOL We'll do it on a Monday when you and Joe are in the gym, that way there can be no question! lol

As far as the 215 w/16kg, WHOAAAA!
That kicks ass! I wanna do that! That 16kg is no joke...I don't know how much Nikki weighs, but that is haaarrd.

Great going, to both women...and congratulations!