Friday, July 11, 2008

One arm swings with the 24 kg.PR

My battery on my camera ran short, but caught this much of work set rotation #1.




Friday 6:30am KB
Heavy swings

Warm up w/16kg

40 2 hand swings, 1 min. work, 1 min rest x 5 sets = 10 min.

Work set rotation #1, 8 min.

20/20 one hand swings w/16kg, 1 min work,
1 min rest
40 2 hand swings w/16kg, 1 min work,
1 min rest
10/10 one hand swings w/20kg, 30 sec. work, (video starts here)
30 sec rest
20 2 hand swings w/20 kg, 30 sec work,
30 sec rest
10/10 one hand swings w/24kg, 30 sec work,
30 sec rest
20 2 hand swings w/24kg, 30 sec work,
30 sec rest
repeat 4 x = 28 min. total

Work set rotation #2, 4 min.

40 2 hand swings w/16kg, 1 min work,
1 min rest
20 2 hand swings w/20kg, 30 sec work,
30 sec rest
20 2 hand swings w/24kg, 30 sec work,
30 sec rest
repeat 4 x = 16 min.

Total workout 54 min.

Friday or Saturday will be a regular scheduled heavy 2 hand swing workout. Last week I started a new structured training schedule including 2, Max V02 snatch workouts, on Mondays and Wednesdays. Details to be posted soon

10 comments:

Julie said...

Hi Tracy:

I'm new to kb...and am loving it. I've been catching up on ur blog as of late and have found lots of good info!!! So thank you!

But I have a quick question for ya...and it is probably a super crazy rookie question --- but what do you wear on your hands? That seems to be my biggest issue thus far --- my hands burn out before the rest of my body... I know I'll develop callouses overtime but I'm just curious if u have any tips in the meantime to help?

Thanks for any input u may have!

fawn said...

Tracy,
I haven't had the energy to do heavy kettlebell lately. I can't wait until this powerlifting meet is over, I will add them back in. Nice looking workout by the way!

Tracy said...

Julie,

I posted the link to my blog post from last year, "Tracy's sock sleeves" in my blog link column, below the links to Food and Thought and Rifs blog.

I hope this helps, I know I'll be wearing my sock sleeves snatching the 16kg this morning,lol.

Tracy said...

Fawn,

Just don't start doing crazy shit that I have to try and "out do" , lol!

sheryl said...

You have inspired me to step up and start using my heavier bells only...I have been in such a rut lately and it's time to level up for good! ;)

Julie said...

Suh-weet! Thanks so much. I'm off to read it now.

And by the way, I'm getting super addicted to this madness...so I'm certain I'll be back often!

Franklin B Herman, RKC said...

A really tremendous job, Tracy!

And as usual I admire your creative approach to integrating heavy swings into a high volume sets .. it should scale in both directions.

Tracy Reifkind said...

Sheryl,

Get out of your rut! lol I don't use the heavy bells often, I just don't need to for the kind of training I do. But this heavy variable is important to help make using the lighter bells easier. Progressive strenthing.

sheryl said...

LOL! thanks! I am not swinging the real big ones like you yet but I have banished my 20's and only have my 12k and 16k to work with...(Such a small level up but yet mentally so big);-]

Tracy Reifkind said...

franklin,

Scaling up, scaling down is what laddering is all about...training progressively is the key to high volume kettlebells. I've always done it this way.

And when I found timed sets, I added that dimension in to my style of progressive combination kettlebells....and wow! Lot's of work getting done!