Saturday, December 1, 2007

Heavy two handed speed swing ladders



7:00am KB speed swings

Warm up

5 sets misc. swing/trans w/12 & 16kg, 1 min. work, 1 min rest = 10 min.

Work sets w/16kg

12 swing R,
15 sec,
15 sec rest,
12 swing L, 15 sec.,
15 sec rest
12 2 hand swing, 15 sec,
15 sec rest

I alternated these 3 sets in this order 15 x for a total of 45 sets = 22.5 min.

Heavy fast swing ladders ( video shows set #4)

2 hand swings
w/24 x 12
w/20 x 12
w/16 x 12

45 sec. work w/45 sec rest.

I completed 5 sets before dropping the reps down to 10 for another 5 sets, for a total of 10 sets = 15 min.

Total workout 47.5 min.

My grip finally gave out, especially after those heavy, 45 sec. sets. I considered breaking up the sets to 15 on, 15 sec rest to keep going, but I have to learn, enough is enough!

1 comment:

Shari Baby said...

Tracy,
You are so awesome! Your blog is inspiring me to post more recipes and what the hell I eat in a day. Thanks you for your honesty and delicious recipes. I love my slow cooker - never used a pressure cooker although I am into giving it a try now. :) Keep up the incredible information.....also thanks for the sweet post on Jen's gym to me.....I've been asked to be a poster then you can read my story too :)