Wednesday, March 26, 2008

Tuesday CL / PR / SQ

well, it seems as if I'm settling in to 1000 swing Monday, and clean/press/squat Tuesday. I alternated 3 swing/clean/press exercises, going up in intensity using, first, the 12kg, then the 16kg, and finally two 12kg's.

The first exercise was a 2 minute set of 1 swing, clean/press L, x 5 before switching R, and then repeating the combination twice each side before a 30 sec rest. I don't like to bore anyone with 2 minute + video! Here's the rest of the workout;

Warm up

20 reps misc swings w/12kg, 30 sec work, 30 sec rest x 6 sets = 3 min.

Work Sets

sw, cl, pr, L x 5, trans, sw, cl, pr, R, repeat x 2, w/12kg, 2 min work,
30 sec rest
cl, pr, trans, x 10 w/16kg, 1 min work,
30 sec. rest
dbl sw, dbl cl, dbl pr, w 2 12kg's, 1 min work,
1 min rest

alternating these 3 exercises 5 x = 30 min.

Squat ladder w/16kg

1 2 hand swing, 1 2 hand swing, catch, squat,
2 swings, 2 swing catch squat,
3 swings, 3 swing catch squat,
4 swings, 4 swing catch squat,

1 min work, 30 sec rest x 10 sets (5 uphill, 5 downhill) + 15 min.

Total workout 48 min.

I loved this squat ladder, but my cameras battery died so I couldn't tape it! I'll definitely do it again another time.

This workout was done after my 90 min. Bikram yoga class.


Anonymous said...

HI Tracy,

I hate squats...I do realize the benefit of doing them but tend to "forget" to do them. I love the idea of "hiding" the squats in a swing set. What a clever way to incorporate them. Next WO - squats it is!
BTW - Another blog? Where DO you find the time? :-]
Keep on inspiring!

Tracy Reifkind said...


Squats are not my favorite either, but I really liked this particular combination, so I will do it again, and tape it soon!

As far as my "other" blog...SHHH! I haven't announced it yet, I'm still working on it!