Friday, June 1, 2007

Wednesday, Double Swings,Clean Presses, Squats

6:30 KB

Warm up w/12kg

40 2 hand swings 1 min on, 1 min. rest x 4 sets = 8 min.
40 transfers, 1 min. on 1 min. rest x 2 sets = 4 min

Total warm up 12 min.

Work sets w/2 12 kg's

18 double swings, 30 sec.
30 sec. rest
8 double clean, push press, 30 sec.
30 sec. rest
6 double clean, squat, 30 sec.
30 sec rest
6 double swing, dbl. clean press, dbl clean squat combo 1 min.
1 min. rest

All 4 sets done in this order took 5 min. to complete. Rotated 6 times each = 5 x 6= 30 min.

1 bottoms up clean, 1 clean press 5 reps on each side before transfer to other side, 5/5/5/5
2 min. on 1 min. rest x 3 sets = 8 min.

Total workout 50 min.

4 comments:

fawn friday said...

I have never made a whole workout from the Double Clean, Double FSQ, Double PP... but I have played around with that combo, I love it... when ever I read your workouts I either feel envious (i wish that was my work out for today) or horrified (my god...80 swings i'm never going to work out with Tracy)

Royce said...

Kick Ass Tracy, those double combos kick my butt. Especially when I start getting winded I have to breathe with them in the rack position. Nice one.

Tracy said...

Fawn, Yea, I've got the KB thing down! It's my yoga that needs work! I go back and forth about it...which style to focus on...should I try and go to more calsses?...night time, daytime?

I want to be good at everything, that's a problem!

Tracy said...

Royce, Double swings kick my ass! I have short legs so I have to take a wide stance, but still it's hard to guide both arms w/bells back far enough to get good momentum going.