Tuesday, June 5, 2007

Just Swings w/16kg (1280 reps)

Monday 7:45am KB

Warm up w/16kg

40 2 hand swings, 1 min. on 1 min. rest x 5 sets = 10 min. (200 reps)

Work sets w/16kg

40 transfers, 1 min. on
1 min. rest
20 swing/transfer, 1 min. on
1 min. rest
1 hand swings, transfer on 5th rep, 5/5,5/5,5/5,5/5, 1 min. on
1 min. rest
5/5,5/5, 1 hnd swing, 10 swing/trans, 20 transfers, 1.5 min. on
1 min. rest
20 transfers, 10 swing/trans., 5/5,5/5 1 hand swings, 1 .5 min. on
1 min. rest

All 5 sets took 11 min. to complete and had 240 reps per rotation. I completes 4 rotations x 11 = 44 min.. I ened the workout repeating the last two 1.5 min. sets for an additional 5 min. and 120 reps.

Total workout 59 minutes

All swings done with the 16kg, including the warm up. 200 2 hand reps + 1080 1 hand reps = 1280 total reps.

Saturday AM weight 128.2
7:00am 10 min. SSST + KB swing snatch WO
7:00pm 50 min. walk
Total calories (high calorie day) 2800-3000

Sunday AM weight 129.0
7:30pm 55 min. walk
Total calories 1920

Monday AM weight 130.6
7:45am KB 59 min. swings w/16kg
6:15pm 35 min. walk


coffee w/cream 70 cal.
oats/milk 180 cal.
3 prunes 60 cal.
spinach salad w/ginger dressing, 4oz chicken 500 cal.
fig cake 150 cal. (like the inside of a Newton)
chocolate sucker 70 cal.
PNB, alfalfa sprout sandwich w/raisins 360 cal.
yogurt w/3 triscuts 340 + 60 cal.

Total calories 1790

I was too tired to go to yoga class at 5:15pm (Monday), so I went for a quick walk instead. I had spent the day on Sunday at a comic book convention, helping a friend, and I didn't drink enough water, so I was dehydrated and bloated, so my weight was a little higher than I'm comfortable with.

But here it is ,Tues. morning 8:30am, and I'm done with yoga!!.... yea! Even though I'm not as flexible and I don't sweat as much in early morning classes, the best thing is that I've still got the whole day ahead of me.

I'm looking forward to the week, life is good.


Mark Reifkind said...

You're a freak and I mean that in the nicest way.

Anonymous said...

Tracy, I totally "get" you and love you!!! :) Jennifer

Tracy Reifkind said...

Jen, I was just thinking of you today! I can't wait to talk with you soon!

fawn said...

I'm with Mark, Tracy you are a freak... and I too mean that in the nicest way.

Tracy Reifkind said...

Fawn, Takes one to know one!