Sunday, June 22, 2008

Weekend Workout

Saturday
8:00am Bikram yoga
2:30pm 1 hour walk

Sunday
8:00am Bikram yoga
10:30 KB

Warm up

40 misc. swings w/12kg, 1 min work, 1 min rest x 4 sets = 8 min.



Work sets

#1
40 2 hand swings w/16kg, 1 min work
30 sec. rest
20 2 hand swings w/20kg, 30 sec work,
15 sec rest
10 2 hand swings w/24kg, 25 sec work,

#2 (see video)
40 transfers w/16kg, 1 min work,
30 sec. rest,
20 transfers w/20kg, 30 sec work,
15 sec rest,
10 2 hand swings w/14kg,
15 work, 30 sec rest
30 sec. rest

Both uphill ladders took 3 min. to complete. I alternated the 2 sets 5x each (10 sets total) = 30 min.



#3 uphill 2 hand swing ladder (see video)

12 w/16kg, 12 w/20kg, 12w/24kg, 1 min work,
1 min rest
x 8 sets = 16 min.

Total workout 54 min.

I've had three great yoga classes in a row, that means tomorrow's practice is going to suck, lol! We'll see....5:30am.

4 comments:

Yoana said...

Great Tracy.... I like to see you Swinging heavy bells ;)

Best,

Yoana

Note: I posted the Snatch switching hands at the bottom in my blog. Do you remember? Check it out!

Tracy said...

yoana,

I'll see you guys this weekend in Minnesota! I'm thinking putting together a snatch test morning at the Press Gym Saturday morning with some friends.

I've thought about that downstroke transfer, but it may be too late to practice it. Maybe with the 16kg it'll work better, since the 16kg moves slower and the reps are fewer anyway.

See ya in a few days!

Yoana said...

Tracy,

I would LOVE to be in Minnesota this coming weekend but we have never planned to be there.

We will be in Los Angeles August 1-3 Are you coming? It would be great!!!

Tracy said...

Yoana,

Whoops, well I got my information from Fawn! She's letting me help her with a barbeque Friday night at her home, and I could of sworn she said she invited you guys....hmmnn...

Oh well, you'll miss some killer food no doubt, lol, but I'll see ya at the Aug Cert in LA!