Tuesday, March 4, 2008

Monday 1500 + swings in one hour

I really wasn't ready to swing the heavy weights again so soon, and my original plan was to swing longer and lighter....here's my compromise. I decided on and uphill weight ladder, but a downhill time ladder.....



7am - 8am KB

3 warm up sets of 1 min work, 1 min rest w/ 12kg = 6 min.

Work sets

set #1 w/12kg
160 reps, 20 roundabouts, 4 min work,
1 min rest

Set #2 w/16kg
80 reps, 10 roundabouts, 2 min work,
1 min rest

Set#3 w/20kg
40 reps, 5 roundabouts, 1 min. work,
1 min rest.

It took 10 min total for each rotation of these 3 sets x 6 = 60 min., 1480 + 20 = 1500 reps


After doing the math, (about rotation 4) I realized I would be 20 reps short of 1500/hr, so I added 20 reps w/20kg.

I don't know if I made up this combination of movements I call my roundabout...but I'm claiming it! It's a fun movement to learn, and once you get it down, it creates a nice rythym as well as a nice progression of weight....IMO!

4 comments:

fawn said...

I love your roundabouts... they are swings made interesting!

Britt Buckingham said...

Great work...I'm always interested to see how you organize these longer sessions. Very innovative this one was. How often do you mix in heavier low rep days???

Tracy said...

Britt,

I get 3 solid KB days in per week with a 4th being a bonus, but 99% of the time getting that 4th one in. (The benefits of swinging are just so unbelievable)

I have one workout, mainly 2 hand swings, that will be heavier (los reps)...I alternate, by week, with lighter one hand swings (high reps).

One workout that focuses on the snatch, again, on heavy (los rep) snatch week, tha next higher rep, lighter weight.

One clean/press/squat workout, the same structure.

So I guess I alternate heavy, low reps with lighter high reps weekly.

Jen Muoto said...

Tracy, wow...I need to step-up my workouts!

Hey Britt - are you currently living in Auburn? Roll Tide! LOL! I am from Huntsville....sweet home Alabama!