Saturday, September 22, 2007

Heavy two handed swing ladder.



1:30pm KB

Warm up

40 2 hand swings 1 min. on, 1 min. rest x 5 sets = 10 min.

Work sets / 2 hand swing ladder

10 w/12kg, 15 sec on15 sec. rest
10 w/16kg, 15 sec on15 sec. rest
10 w/20kg, 15 sec. on15 sec rest
10 w/24kg, 15 sec. on15 sec rest
10 w/28kg, 15 sec. on15 sec. rest
10 w/24kg, 15 sec. on15 sec rest
10 w/20kg, 15 sec. on15 sec. rest
10 w/16kg, 15 sec. on15 sec. rest
repeat

I rotated these 8 sets 8 times. All 8 took 4 min. to conplete x 8 = 32 min. Video show rotation #5 of 8.

40 2 hand swing w/16kg, 1 min on, 1 min rest x 5 sets = 10 min.

Total workout 52 min.


It was my intention to do 10 rotations of the ladder, but I started to feel some strain from the 2 heaviest weights....80 reps w/28kg, and 160 reps w/24kg was enough! With only 15 sec rest periods this was a killer workout!

I had also done some demo swinging with a client @12noon so I had an extra warmup.

I knew I would be going out to dinner with a close friend, later in the early evening, and drinking a bottle of wine, so I was motivated to blast through a tough workout to compensate for any caloric damage that could be done!

Life is good, 2 handed swings rock!

6 comments:

Former Fat Guy dot Com said...

Tracy, I'd love to subscribe to your YouTube feed but I can't seem to find your account on YouTube.

Help?

Tracy said...

FFG,

The account is under markrif, or if you double click the video posted on my blog it will take you to all of our youtube videos...at least that's the way I understand it.

Mark handles all of the "computer stuff", he's the one that could answer any questions more acurately. I hope this helps.

Have you got your bells yet? How's your training going?

Tracy

leslie said...

What a cool workout! I'll be doing this in my own workout later this week -- thanks!

Since your email always thinks my emails are spam, check your spam filter, cuz I sent you something I think you'll like.

Make it a wonderful day!

Tracy said...

Leslie,

I wish you were doing the KB certification course here in San Jose in Feb......I hope you give it some serious thought at some time though,(getting certified w/KB's).

Your e-mail came through fine, it's just that I get busy Fri.-Sun. and I don't check it as often as during the week.

fawn said...

Cool work out Tracy!

Chev said...

Hey Tracy,

This is a really nice blog. I started a fitness blog to help my coworkers and other friends to get in shape. I ran across yours and I linked this particular posting in my blog to keep the motivation going.

Thanks again,
Shawn (Chev)
www.fitness102.blogspot.com