Thursday, January 24, 2008
Thursday, another workout
I will not miss an KB workout! I'm back, and I'm rebuilding my base conditioning and strength. Damn, looking at old video of me swinging the 20kg makes me more anxious to get back fast. Swing, swing, swing....
10:30 KB w/12kg
40 2 hand swings, 1 min on, 1 min rest, x 5 sets = 10 min.
swing, clean, press, transfer combos x 20, 2 min work,(video demo)
1 min rest
2 hand swing, 2 hand lateral swing,x 20 (40 reps total), 1 min work
1 min rest
Both sets took 5 min. to complete x 6 rotations = 30 min.
Total workout 40 min.
The sw, cl, pr, tr, combo was one of the very first KB combinations I put together, for my own training, the first year I worked with KB's. I remember doing 24 (12 each side, using the 12kg) and that took me 2.5 minutes, I would then rest about 2 min. and repeat 5-6 times...after a warm up of swings sets for at least 5 min. Remember, I wasn't strong enough to do a military press with the 12kg, that's how I got in the habit of "push pressing", and then I just liked the rhythm of PP so I stayed with that movement.
Even though I was only using the 12kg for the 2 hand swings in my work sets, adding in the lateral move is just enough to make it a little tougher, and get your heartrate up a little more!
Life is good. Swing, Swing, Swing....get lean, lean, lean!