Saturday, November 24, 2007
Two handed speed swings
Inbetween roasting another turkey w/stuffing, I managed to finally get to my workout @ 1:00pm!
KB speed swings
5 / 40 reps sets 1 min. on, 1 min rest w/12 & 16kg = 10 min.
Work sets w/16kg
12 R, 12 L, 1 hand swings, 30 sec work,
30 sec. rest, Repeat,
12 R, 12 L, 1 hand swings, 30 sec. work,
30 sec rest
48 2 hand swings, 1 min. work
1 min. rest
I rotated these 3 sets x 6 = 24 min.
40 2 hand swings w/16kg, 1 min on,
1 mn rest
x 5 sets = 10 min.
Total workout 44 min.
I wanted to do some speed swings, but I was a little bored with the 15 sec on/off routine, so I combined R & L (12 swings each, transfering on the 12th) at the same time for a 30 sec. set w/ 30 sec. rest., I did this set twice before moving on to the next minute long set.
I then added a fast minute long set of 2 handed swings, video show the last set, this set was by far the hardest! I felt like I was moving alot faster than the video shows. Since I was using two hands, I could really push the weight back on the downstroke with more force. It was intense, (and fun!).
PS I did try and keep the porno sounds down, LOL
My big meal today after my workout was "Turkey/veg and stuffing soup"!
Life is good, Thanksgiving leftovers are the best! (That's why I'm making more!)