Tuesday, July 10, 2007

clean press clean squat

Mark thought I said "balls", when I actually said "twelves", you'll hear it!

7:45am KB clean, press, clean, squat

Warm up

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

Work sets

#1 w/16kg clean press L, trans, clean press R, trans, clean squat L, trans, clean squat R, 5/5, 5/5, 2 min. on, 1 min. rest

#2 w/2 12kg's dbl clean press, dbl clean squat 6/6, 1 min. on 1 min. rest

I alternated these 2 sets 6 x each for a total of 12 sets. Each rotation took 5 min. to complete, 6 x 5 = 30 min. total (video demonstrates partial sets of both)

#3 dbl. swing, dbl clean, dbl clean press, repeat 6/6, 1 min on, 1 min rest x 5 sets = 10 min. total

80 2 hand swings w/12kg, 2 min on, 1 min. rest x 2 sets = 6 min.

Total workout 56 min.

I'm still working out the bugs, in my head, regarding my plan for the next 3 months' workouts. Thursday will be a endurance snatch w/12kg and Saturday Max vo2 snatch w/16kg. That's why I did my clean/press/squat workout today. Even though squats keep me "thick" around my middle, I really dig thicker legs, especially my hamstrings so I'll take the trade-off for now.

Tuesday AM weight 130.8 12 noon weight 129.2, 18.3% BF
7:45 am KB


5-7:00 coffee w/cream 35 cal.
10:20 oats/sugar (1 tbl.) 200 cal.
10:50 celery/raisins 40 cal.
11:30 coffee w/cream 15 cal.
12:30 green soup w/chicken and black beans 420 cal.
3:00 2 red vines 60 cal.
4:15 Hagen Daaz Carmel Cone ice cream, 1 serving 320 cal. (yes, 1 serv.!)
5:30 spinach salad w/anchovy dressing, heirloom tomatoes, yellow bell, 1 can tuna, capers and green olives 450 cal.

Total calories 1540

Well, I tried one serving of ice cream, and it was relatively painfuless. I think being aware of smaller portions and my new attitude of being grateful for the "little things" is helping, although, today, my soup and salad portions were my usual extra large sizes. Looking back, I would of rather had 350 cal. worth of yogurt, but hindsight is 20/20, I'll try and remember that next time.

It's been a week since I implemented my new plan, and my weight is lower this week than last (on average). I confess that I just, today, got my new food journal, and I'm pretty excited about it. I splurged on a large one with "faux" leather cover, it really looks official!

Contemplating on getting up extra early to make my meals for the 12 hour day at work tomorrow or doing it this evening, probably a little of both. Either way it will get done, and I've actually scheduled meal breaks tomorrow.


Renee said...

Tracy- I hope you don't mind, but have been using your workout ideas till I figure my schedule out and exactly how I want this to work with my own training. I just wanted to say thanks for all the awesome clips, tips (you SAVED my hands), and positive attitude! You rock!

Zorbs said...

Just wanted to say that you are all sorts of awesome!

Tracy Reifkind said...


I don't mind at all, that's part of the reason why I do this, to set an example of what can be done.

I wish I could've "patented" the hand band idea, but oh well....!

Tracy Reifkind said...

Zorbs, Thanks for the compliment.

Miss Anita said...

Hey Tracy, saw your comment about the single serving of ice cream. What my wife and I do (since we are both big ice cream-aholics) is use those little ramekins to dish out our servings. That way its difficult to load up on too much and unless we go back for seconds, we're in pretty good shape calorie-wise. Just thought I'd share that with you. Keep up the great work! My wife just started swinging an 8 kg this week. And my 24 kg just got delivered yesterday. Good things are happening!!

Tracy Reifkind said...

Howie, Good things are, indeed, happening!

Thank you

Elena said...


I'm trying to follow your routines with lighter kbs. I really like your ideas. You are quite an inspiration. I have a question if you don't mind me asking. My hands get very sweaty and it get very hard to hold kettlebell with them, especially 16kg. I have pretty small hands and fingers. Do you have any suggestions for that?

Thank you in advance

Cindy said...

I'm looking forward to doing this workout today (but with 2 8's and a 12). I just started practicing cleaning the 16. But I wanted to ask: what on earth is "green soup?"
I would like to make some of your soups, as they sound very satisfying while allowing me to stay within my calorie range.

Unknown said...

I heard Christina Aguilera playing in the background. I really like "Fighter" and "Beautiful". It's cool that you talk on your videos now. I would NEVER do that because I hate my voice.

I tried your sock idea yesterday and it worked well! Thank you.

Tracy Reifkind said...

Elena, Thanks so much for your comments. As far as the sweaty hands go, I'm sorry to say I've nothing to offer:(

But at the April cert that I recently attended, one of the women on my team has that problem, so Karen if your out there and you see this, please give some suggestions!

I know that chalk will get "gummy" but maybe it's worth a try.

Tracy Reifkind said...

Cindy, Green soup is a soup I made on Monday, using all of the "green" veggies I had to use up in my fridge! I liked it OK, but Mark didn't (he's sensitive to change! Something about it being too fibrous?)

I recently started calling my soups, stews, because there's more veggies than stock usually!

Let me know how the workout goes for you!

Anonymous said...

Nice video. I too love that you explain what is going on. Thank you.

Tracy Reifkind said...

Lisa, It's hard to workout to the song "Beautiful", LOL, so you won't be hearing that one!

I'll be posting the "sock idea" w/pictures and more detail for others in the near future. I'm glad it's helping others.

Tracy Reifkind said...

Pixie, It was a complete accident that I started talking in the videos..and then it was, like....why didn't I do this sooner???? Duh!

Oh yea, I remember, the old video camera we had only had 1 1/2 min worth of taping room, and since alot of my combination sets were 1 1/2 min. I didn't have time to say anything, that's right, that was the reason!

I don't particularly like the sound of my voice....but so what, right?

Guy said...

Tottallt effecient practice. You manage to hit all body parts in a sshort ammount of time. Great Work!

Lauren Brooks said...

Hey Tracy,

Just curious to hear why heavier squats make your middle thick. Never heard that before and want to know your experience with that. I do know front squats can be very core oriented. If that is your experience, I may want to keep that in mind with my own training. 8-)

Mark Reifkind said...


squats make you middle thicker from all the intrabdominal pressure you get on every rep. The same technique that stabilizes and strengthens your back and core is what overloads all that muscle. The heavier the load or the higher the reps the more pressure and overload and the more hypertrophy.
Just look at any good powerlifter: if they are strong they are thick in the middle. a small waist is usually a weak waist.

Lauren Brooks said...

Thanks Mark. It makes pefect sense. Guess I just need to keep the reps low to not put too much load in the abdominal area.

I hope my clients don't get scared off from having this happen when I encourage them to go heavier in the front squat. Strong core is so important!

Thanks again!

Tracy Reifkind said...

He's so smart!