Friday, August 3, 2007

Wednesday & Friday Workouts + beginners workout variation

Wednesday 6:30am KB double cleans, presses, squats

Warm up

20 2 hand swings w/12kg 1 min on 1 min. rest x 4 sets = 8 min.
1 hand swing, clean, push press, trans. 2 min. on 1 min. rest x 2 sets = 5 min.

Total warm up 13 min.


8 double clean, double push press w/ 2 12kgs, 30 sec on
30 sec. rest
8 double clean, double push press w/ 2 12kgs, 30 sec. on
30 sec rest
1 two hand swing, catch, squat x 10 w/20kg, 1 min. on
1 min. rest

All three sets took 4 min. to complete, I rotated them 8 times = 32 min.

128 double cleans, 128 double presses, 80 squats.

10/10/10/10 bottoms up cleans, 2 min. on 1 min. rest x 3 sets = 9 min.

Total workout 54 min.

Friday 6:00am KB

I only had 30 min.

Warm up

40 2 hand swings w/12kg x 2 sets 1 min. on 1 min. rest = 4 min.

Work sets

40 2 hand swings w/16kg, 1 min. on
30 sec. rest
40 2 hand swings w/12kg, 1 min. on
30 sec. rest
x 8 rotations = 24 min.

Total workout 28 min.

Even though I was using the 12kg for one of these sets, which is light for me, rotating it with the 16kg and only taking the 30 sec rest was killer! I don't know how I ever did my 1600 swing workout w/16kg and 30 sec. rest periods for a whole hour, man, I must be out if shape, lol!

Beginners variation of my Friday workout

20 2 hand swings w/ 8kg or 12 kg, 30 sec. on
1 min. rest x 4 sets = 6 min.

20 2 hand swings w/ 12kg, 30 sec. on,
1 min. rest
20 2 hand swings w/8kg, 30 sec. on
30 sec rest (take up to 1 min. if you need it)

Rotate these 2 sets 5 times = 12.5 min.
Total time 18.5 min.

Work up to 8 sets = 20 min. + 6 min. warm up = 26 min.


Diane said...

Just want to send a big thank you your way for the awesome beginner workouts! I used the last one you posted and loved it. btw, also tried your coconut, pb,honey,almond treat and its is scrumptous,now all I have to do is cut up my husbands sock(I'll just tell him it had a hole in it!)which I'm trying today, thanks for sharing :-)

Cindy said...

Today marked the beginning of my 3rd month of KB training so I decided to try a "Deck of Cards" workout.
Hearts-L snatches w/ 12kg
Diamonds-R snatches w/ 12kg
Spades- squats w/ 2 8kgs
Clubs- military press w/ 2 8kgs
and for the fun part:
all the face cards were 10 swings with the 16 kg.
I'm embarrassed to tell you how long it took me to complete this but I did get through the whole deck.

Tracy Reifkind said...


I'll be posting beginner variations of my own workouts at least once a week!

Thank you for sharing!

Tracy Reifkind said...


A full deck of cards, ain't no joke! How many reps per set did you do, and did you take equal amount of rest?

Even if you did 30 sec. on/off it would take at least 30 min, including the swings, (and were those 2 hand swings?), if they were 1 min. on/off at least an hour!

Absolutely nothing to be embarrassed about. You go girl!

Cindy said...

It took me about 50 minutes. For the swings with the 16 kg I started with 2 handed then went with 5 left and 5 right. I guess it was a total of 55 reps per exercise for the snatches, squats and double presses and 120 swings. I really enjoyed this workout!

Frozen Molasses said...

I need to add another big thank you for including the beginner variation. Makes a world of difference to those of use out here just starting out.

Tracy Reifkind said...


I'm touched by the change in "tone" of your first/second comment from one of embarrassment to one of pride! You got it!

Tracy Reifkind said...

Best case,

I'll be including these variations much more often. I want people to realize that what I do now was a progression over the last 2 years and KB training is versatile enough for everyone at any level!