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

Menu

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.

5 comments:

Mark Reifkind said...

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

Bermudez Family said...

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

Tracy said...

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

fawn friday said...

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

Tracy said...

Fawn, Takes one to know one!