Thursday, July 5, 2007

Lunge double press

Did someone suggest lunges???? Anyway, I decided to alternate heavy / light double press days every other week, so on the light weeks I'll double press w/2 8kg's and include lunges, and the other week, heavy double presses w/ 12kg's and squats.

I can't swing / lift heavy all the time, so here's my first, fast/light/double press/lunge, workout. I'm still working on my lunge form w/weight, I had never done a lunge with a press at the bottom, they'll get better! (Idea courtesy of Fawn Friday)

combination #2

9:45am KB

Warm up

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

Worksets w/ 2 8kgs

15 double clean, double press, 1 min. on

30 sec. rest
10 lunge, double press, (5 L, 5 R) 1 min. on (see video)
30 sec. rest
15 double clean, double press, 1 min. on (same as combo #1)
30 sec. rest
double clean, 16 lunge (8 each side) w/kb's in rack position, 1 min. on
1 min. rest

Repeat 5 x. All 4 combos took 6.5 min to complete x 5 = 32.5 min. total

10/10/10/10 clean, bottoms up clean w/12kg 3 min. on 1 min. rest x 2 sets = 8 min.(video shows 5/5)

20 double swings w/8kg's, 30 sec. on 30 sec. rest x 10 sets = 10 min.

Total workout 60 min.

Short rest periods during the lunge combinations keep the workout fast and I really worked up a sweat. I thought about doing some walking lunges / presses outside, but I've got plenty of time to play with new combinations.

Thursday AM weight 130.6
6:30 Bikram yoga
9:45 KB


coffee w/ cream 70 cal.
8:30am oats w/ 1tbl. sugar 200 cal., 3 prunes 60 cal.
11:00 coffee w/cream 45 cal.
2:00 chili/tomato stew w/black beans and skirt steak 450 cal.
4:00 PNB / raisins w/celery and green beans 320 cal.
6:30 fresh green bean and heirloom tomato salad w/ tuna, capers, balsamic dressing 400 cal.

Total calories 1545

Today was the first day I didn't feel hungry. The last two weeks I had done some seriously hard workouts and it just caught up with me, I needed more food. Looking back over the last few days however, I tried hard to eat good things, smaller portions, and just enough. I didn't overeat, but couldn't get my calories under 1700, until today.

I cut the sugar (cocoa) out of my second cup of morning coffee weeks ago, maybe months, because I wanted to get off of the sugar, but this morning I felt I needed it after going to yoga, before my KB workout, so I put some in my oats. I don't know if that had anything to do with curbing my appetite (one of the things I like about sugar, for me, is that it's an appetite suppressant), so we'll see how tomorrow goes.

Saturday cheat day isn't looking good! I haven't been able to get my weight back down yet, although my late morning weight (11:00am) was 129.6 / 19% BF, that's slighly lower. I do weigh less on average this week than last, so I'm moving in the right direction, and my motivation is high. I'm starting to miss being skinny, lol.

The only thing better than growing your own veggies, is having friends that grow them for you! A client brought me just picked green beans, some of which I ate raw right then, the rest I brought home and made into a salad by blanching for 1-2 min. in lightly salted water (cold water to cool), tossed them with some tomatoes, from another friend, 1/2 can tuna in olive oil, 1 tbl. capers, 1 tbl. balsamic, salt and fresh ground pepper. YUM!


fawn said...

Nice looking lunges Tracy! Double 8kg's sound light, especially when you mainly train with a 16kg... I think lunging and pressing like that is challenging weight, in a precarious position.

Tracy Reifkind said...

Fawn, Yes, it would seem as if 8kg would be too light, but they still weigh 18lb each, thats 16 lbs....same as using 1 36?

Also, the first 3 combinations had only 30 sec. rest inbetween so that adds up to 30 double clean/presses + 10 lunge, press, not including of course the last 16 lunges within a short amount of try it and let me know how light it feels!

Thanks for the idea!

Zorbs said...

That is such an awesome idea...I'm going to have to steal this one..

I guess to this point I haven't realized that you can mix "conventional" exercises with KB's.

fawn said...


I hope you didn't think my first comment was critical of the weight you chose... on the contrary... lunging and pressing double 8's is impressive.

I would never tell you if feels light, I already know it's not.

Tracy Reifkind said...

Zorbs, I don't usually mix "bodybuilding" exercises (that's what I call them) with KB's, but alot of people do.

If you don't already, you should check out many of the other blogs/online training journals and see how many ideas are out there!

Lots of cross training!

Tracy Reifkind said...

Fawn, I was afraid that it came across that way, sorry. I know what you meant, I just found it a good opportunity to write a post!

Alot of people want to know the thought process behind desining a workout/training program, so I was just explaining how I decided to chose the weight/exercises that I did.

Thanks again for the lunge idea, AND the idea for my latest post!

fawn said...

Silly! It must be my inner guilt speaking to me... deloading is a much needed part of a lifting cycle, one that I tend to avoid until I have either gassed out or injured myself. Excellent message, I am flattered that I had a part in it!

Tracy Reifkind said...

Fawn, My Special One...we've talked about ego before, and your ego is so connected to those heavy weights! Maybe this message was for you after all, lol.

After you set your record in the Beast Challenge, maybe you can let some of it go, YOU are bad ass! (in a good way, of course)

Anonymous said...

Tracy! Lookin good lady! You're form looks awesome, of course. I like to do reverse lunges, it significantly decreases the chance of the knee slipping foward. You just have to take a nice BIG step. It feels great on the hip flexors, too.
Stay Strong!!

Tracy Reifkind said...

Sara, Reverse lunges, sounds like fun, and a great stretch! Walking lunges, pistols, one leg deads, etc... So much to learn and try, so little time!