Sunday, May 4, 2008

More 2 Hand Up Hill Ladders

I tore up my hands and fingers pretty good while I was in Santa Barbara using bells other than Dragon Door kettlebells (see the end of post for Friday SB workout). So taking Saturday off from KB's wasn't an option. Here's what I did Sunday after 10am yoga.



Work Sets

2 hand swings, 11-12 reps per set,
w/16kg, 20kg, 24kg, 28kg,
15 sec. work, 15 sec rest
48-50 transfers w/12kg,
1 min, work, 15 sec rest

I did this combination about 12 times (I lost count even with the gymboss! Long story), so with a short warmup it was approx 45 min. work.

I finished with snatch/holds. I would of liked to just bang out hundreds of snatches for the race, but I have to put my training first. So I worked on increasing my shoulder strength by doing some snatch/holds. I started with seeing how long I could snatch on one arm before switching...not exactly smart after a 45 min workout! I only lasted 1 1/2 minute the first set 20/20.

All of the next sets were done in succession without any rest between. Two 1 min. sets per arm before switching 12/12 = 48 snatches, (4 min total), and then I dropped down to 30 sec/30 sec., 6/6 (1 snatch/5 sec hold) x 10 = 120 snatches

208 snatch total


Santa Barbara Swing Workout

I was inspired to swing for 5 minute sets when Greg Mishkin told me that when he takes Doug Nepodal's KB class, Doug always ends the class with a 5 min swing set. So I thought, when in Santa Barbara, do as the Santa Barbarans!

200 rep set alternating the 12kg, & 16kg x 6 sets (3 each before the 16kg tore up my hands so I couldn't do anymore! What you can't see under the tape is 'dime-sized' watery blisters)

40 2 hand swings
40 transfers
20 1 swing, 1 transfers (40 reps)
40 transfers,
40 2 hand swings

5 minute set, 1 min rest x6
1200 swings, 35 min. total

7 comments:

leslie said...

It's such a bummer when your hands are the limiting factor in a workout. But way to keep your focus where it needs to be, and as always, your workouts are interesting and inspiring.

Keturah Y. said...

Oh, oowweee! I'm such a wimp. I haven't had any tears, but I am starting to get calluses - the beginning of owees.

What a great workout! I could feel the sweat rolling down my back just watching your heavy ladders.

Howie Brewer said...

'Tis the season to tear up the hands it seems. It must be the nice weather getting us over-energized!

Tracy said...

Leslie,

On Sunday I just taped them up and went for it, but having to abandon a workout because of my hands, (Friday), now that doesn't happen very often!

Tracy said...

Keturah,

Sometimes the calluses hurt more because of the "pinching" of the hard skin build up. That's why I keep razor blades handy....and my glasses, lol!

Tracy said...

Howie,

No it was the "square-ish" handle of that inferior bell!

But the weather in Santa Barbara was killer!

Keturah Y. said...

I didn't know you could cut/trim your callouses. Good to know. I also have this hard, small scar right on the crease-line right where my pointer finger and palm connects. That I cannot cut or trim. (This scar is from trying to pit an avocado with a paring knife recently. Trust me, it doesn't work. LOL)