Wednesday, April 9, 2008

Tuesday KB speed swings

OK, enough heavy stuff, back to fat loss and conditioning!

9:30 am KB w/12kg

48 2 hand swings, 1 min work, 30 sec rest
12/12/12/12 one hand swings, 1 min work, 30 sec. rest
48 transfers, 1 min work, 30 sec. rest

22 alternating sets = 33 min. 1056 swings

40 2 hand swings w/16kg, 1 min work, 30 sec. rest
10/10/10/10 one hand swings w/12kg, 1 min work, 30 sec. rest

11 alternating sets = 15 min. 444 swings (I added 4 reps on the last set to total 1500 swings)

I did this last set by slowing down, extending the arc further back (deeper) and floating the bell higher, (shoulder level). More details about this on my 'Food and Thought' Blog.


Amy Jurrens said...

I just read on DD that you did 600 swings NONSTOP!! Please tell me that was fun!

I whipped up a batch of your garlic lime dip - now that was fun!!

Tracy Reifkind said...


Yes, it's true, I just posted the details.

Unknown said...

Isn't your "regular" swing 40 per minute? So then you got an extra 8 in. In ETK, it says that you can't vary the speed. Hmmm. I'm going to experiment myself.

Tracy Reifkind said...


It's my training, I can do what I want, lol! I don't know if ETK says that you can't or you shouldn't, it depends on what you need from your training. The faster you swing it, the more force and power you create, and the higher the intensity.

And increasing reps from 40 to 48 is significant, as you might be able to tell from my breathing!