Saturday, November 10, 2007

Speed swings harderstyle w/16kg

more 15:15 speed work with more emphasis on hip snap. Oops again...miscount on set 28/13 reps.

7:10am KB

Warm up

40 2 hand swings w/12kg
x 2 sets
40 transfers w/12kg x 2 sets
40 2 hand swings w/16kg x 1 set
40 transfers w/16 kg x 1 set

All warm up sets 1 min on, 1 min rest = 12 min.

Work sets w/16kg

12 one hand swings R,

15 sec. rest,
12 one hand swings L,
15 sec. rest

x 45 sets = 22.5 min. (580 swings)

2 hand swing ladder

12 reps w/16kg

15 sec. rest
12 reps w/20kg,
15 sec. rest
12 reps w/24 kg,
15 sec rest

I repeated this sequence 5 x before dropping the reps down to 10 per 15 sec. for another 2 rotations. total sets 7 (3 each)= 10.5 min. (260 swings)

Total workout 44 min. (is that all, lol! Man it wiped me out!)

I'll be doing some additional swinging this afternoon @ Girya, and as Mark always says, "Leave a little in the tank!"


LizN said...

Dear Tracy

I found your blog through Leslie (and I can't remember how I found her blog either). I just wanted to say how enjoyable I found your blog to read and I hope you don't mind if I add you to my blogroll.

Liz N (Australia)

Tracy Reifkind said...


Welcome! It's crazy how we all connect...thanks for the compliment.

Leslie rocks...check out the other blogs on my list.