Thursday, September 13, 2007

Double KB combinations

10:30 KB

Warm up

I alternated 40 2 hand swings w/1min rest & 40 transfers w/1 min rest x 4 sets = 8 min. total

Work sets / double 12kg's

#1 20 double swings
, 30 sec
30 sec rest
#2 8 double clean, dble press, 30 sec
30 sec rest
#3 7 double clean, dbl squat, 30 sec
30 sec rest
#4 8 double clean, dbl press, 30 sec
30 sec rest

I rotated these 4 sets in this order 10x each.....for a total of 40 sets! Each set took 1 min x 4 x 10 = 40 min.

In the video I meant to say I did a 4-8 min "warm up"...not "work out", and some other mistakes, but these sets were hard to talk through and with only 30 sec rest between them, hard to catch my breath, much less talk right!

Total workout 48 min.

This was one of the toughest workouts I've had in a long while, for the fact that repeating this sequence 10 times took alot of mental strength. I had predetermined to myself that I was going to go for the 10 rotations, based in how I felt my physical strength was, but it was harder in my head....I kept talking myself in and out of finishing the full 10 sets, but in the end I had to do it!

I ended my day with 7:00pm Bikram yoga


fawn said...

Nice Tracy! Doubles workouts... I love and hate them.

Tracy Reifkind said...

Oh we will be having some about 5 weeks!

Royce said...

Hey Tracy I notice when you do doubles you use a nuetral or palms facing each other grip. Unless I want to swing semi-sumo ( damn my stubby little legs ) I have to do the same thing. Problem is my elbows act up. Do you have any of the same problems?

Tracy Reifkind said...


I don't have any elbow problems at all, but I do have to take an abnormally wide stance....damn stubby leg syndrome, lol.

I'm assuming you feel your elbows act up on the downswing?

Mark Reifkind said...


Pavel talks about how the neutral grip can bother peoples elbows.Tracy is unique in that it doesnt bother hers( or mine) but we both hyperextend there a bit.
If you have tight elbows it will bother you more than if you dont,especially on a back swing( as opposed to a bottoms up clean where you go more 'down and up' than back).
try some variation of it, not quite neutral but not all the way prontated either; sometimes that works.

Royce said...

Tracy, Rif, I just read your responses. Yeah it's at the end of the downswing that gets me. Thanks. That's what I'll have to do use more of a variation of the grip.