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

Warm up

40 2 hand swings, 1 min on, 1 min rest, x 5 sets = 10 min.

Work sets

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!


Zorbs said...

Approximately how long did it take you to be able to snatch the 12kg? I've been working with KBs since June 2007 and still can only do about 3 snatches with the 12.

Tracy Reifkind said...


I could snatch the 12kg within a few months (2-3), but not consecutive reps....although I hadn't tried consecutively because I had developed my "combination" style of KB training, the snatches I did were always in combo with swings and CL/PU PR's.

At the time there was no reason for me to snatch for reps, nor a desire.

I've always been able to pick up exercise movements easily....but I live with a extrememly talented and knowledgeable trainer and coach...Mark! That, along with owning a gym, and being around athletes, especially strength athletes, kind of rubs off on a person!