Saturday, September 29, 2007

Roundabout transfers

7:00am KB Heavy Swing Day

Warm up w/12kg

5 / 40 rep sets, 2 hand & 1 hand swings,
1 min. on, 1 min. rest = 10 min

Work Sets

#1 40 2 hand swings w/16kg,
1 min. on
1 min. rest
#2 roudnabout w/16kg, 1 min. on
1 min. rest
#3 40 2 hand swing w/20kg, 1 min. on
1 min. rest
#4 roundabout w/20 kg, 1 min. on, (video show this set)
1 min. rest
#5 20 2 hand swings w/24 kg, 30 sec. on
30 sec rest
#6 roudabout w/24, 30 sec. on
30 sec. rest

Total rotation time 10 min x 4 rotations = 40 min

Total workout 50 min.

I stopped my workout at this point because I had demo swings to do @ Girya later in the afternoon.

AM weight 126.8
7:00am KB
12-2:00 Demo swings
6:30 1 hour walk

Menu / High calorie day

coffee / cream
rice krispy treats (4 lg)
veggie chips (quite a bit, maybe 2 cups?)
veggie soup w/risotto and yellow chard
ice cream / yogurt 1 pint each

I had to go to the grocery store in the afternoon, and knowing it was a day that I could eat whatever, and how much, of anything I wanted, I was like a kid in a candy store...literally. I passed on the,

cookie dough (man! just slice and eat!)
lg pkg of bear claws
iced pumpkin cookies
lg pkg Oreos
candy corn
lg pkg plain M&Ms

I could've bought one or more of these thigs AND eaten the whole kidding!

I actually chose lower calorie ice cream, instead of the Hagen Daz loaded with all kinds of crap! I just knew I wouldn't feel good if I chose any of this stuff. And while cruising the produce section I spotted these veggie chips...I don't know if they're dried or how they're dried, but I started munching on them...I'm a "eating while I shop" kind of person.

Also, a Cub Scout Troop was selling tins of carmel corn and chocolate covered carmel corn for $10 each....I himmed and hawed for a few min...wanting to support scouting, but, knowing that I would eat the whole container if I bought it.....I then gave the kid a $10 dollar bill and said, " I don't need to eat this stuff, but here's $10 dollars for your troop, go ahead and open up a tin if you want and share it!"

Life is good, food is good.


fawn said...

Roundabouts... what a cool idea! Looks like fun! I will have to try that out.

leslie said...

Roundabouts look fun.
What a great way to support scouting! I bought two boxes of popcorn (one regular, one kettle corn) for my husband and kids who like popcorn. Lucky me -- popcorn doesn't call to me the way, say, frosting or cookie dough would.
And great choice on the ice cream!

Kettlebell Lady said...

Tracy - Did you find that the roundabouts affected how many swings you were able to do (more, less, no change)? Looks interesting.

Tracy Reifkind said...


Can you imagine this combo...swing, clean, press, pistol, neg press, transfer, repeat other side....

Tracy Reifkind said...


You HAD to mention frosting! I'll have to stay away from that isle! Pure hydrogenated fat...or yeah and sugar!

Tracy Reifkind said...

KB lady,

I find that the weight of the bell affects the number of swings most.

The roundabouts were just a way for me to progressivly work up in weight without moving too quickly, therefore risking injury.

-aka- Chev said...

Hey, this was a great post. That routine is nice, now that I go a 55lb kettlebell.

Thanks for the post,

Tracy Reifkind said...


You're a "Leo" too, right on!

More variations on this exercise coming soon!

fawn said...


Just tried the combo, I only have a 12 in the house right now... so yes to the right side, couldn't quite make it back up from the pistol on the left side, I had to negative press at the bottom of that pistol. Plus, I have some DOMS from DLing yesterday. So, with a lighter weight, yep! Maybe a few roundabouts in the middle for a "palate cleanser" between complexes?

Sheryl said...

Roundabouts ARE fun! Did them last night at they just about kicked my ass!
I love your combinations and have been trying your WO's one at a time...Always challenging and NEVER boring.
Thanks for the inspiration!

Tracy Reifkind said...


If you got the combo in the correct order relatively easy, then I'm impressed! It took me many,many times to get it exactly right, and I thought it up!

Getting the "two hand" transfer and complete one hand and two hand swings can be little confusing.

I always use verbal cues when training clients, much the same as when I explain in my video clips.

Sheryl said...
This comment has been removed by the author.
Tracy Reifkind said...


Which Max Vo2 version are you doing? The 15 sec or the 36 sec? How many reps are you getting per, and how many sets?

I love the swing/snatch combo, in fact I did snatch/transfers today, which of course IS a variation of swing/snatch.

Sheryl said...

I'm doing the 15sec version but with the 20lb still. I can get between 7 and 8 reps (It's tight!) and typically from 30 to 40 sets depending on the day. ;-]
My goal is the do it with the 26lb...perhaps today's!