Sunday, February 24, 2008

30 sec. KB Doubles

Friday's 8am KB workout.




Warm up w/12kg, 5/1 min sets w/1 min rest. 10 min total

Work sets w 2/12kg's & 16kg (for 2 hand swings)

20 dble swings, 30 sec work,
30 sec rest
8 dble clean, press, 30 sec work,
30 sec rest
12 dble cleans, 30 sec work,
30 sec rest,
6 dble clean/squat, 20 sec work,
30 sec rest
40 2 hand swings w/16kg, 1 min work,
1 min rest

All five sets done in this order rotated 8 times. 48 min total

Total workout 58 min.
45 min walk 6:15pm-7pm

Sunday
8am Bikram yoga
KB workout w/12kg, 14kg, 16kg,

40 2 hand swings, 1 min
30 sec rest
40 transfers, 1 min
30 sec rest
10/10/10/10 one hand swings, 1 min
30 sec rest

I rotated these 3 sets with the 12kg first, then the 14kg, then the 16kg, for a total of 9 sets before starting over again with the 12kg. I repeated the rotation 3x, ending with an additional 3 set rotation w/12kg. Each 3 set rotation took 4.5 min to complete x 10 = 45 min. (30 sets total, 12 set w/12kg, 9 sets w/14kg, 9 sets w/16kg) 1200 swing reps

No warm up just these three sets done with progressively more weight. The short work to rest ratio got harder as the weight increased.

4 comments:

Diana said...

This looks like fun-I'm going to give it a try!

Tracy said...

Diana,

It was fun, I'll have to do it again, similar, but a little harder!

Thanks for the e-mail.

Tracy said...

Diana,

It was fun, I'll have to do it again, similar, but a little harder!

Thanks for the e-mail.

Mandy T said...

Hi Tracy,

I found out about you through some post on a kb forum. I'm really inspired by you. You have come along way baby! I hope to lose 70 pounds this year. After I had my baby I was 214. Now I am 200 almost 17 months later. I started using kettlebells about 4 months ago. I absolutely love them! I will be using some of your workouts soon. Thanks for being such and inspiration.