Tuesday, August 26, 2008

"The Boost"

Monday
8:30am, 30 min walk
9:15 Bikram yoga
12:30pm KB

Well, this is what I've been working up to for the past 6-7 weeks...."the boost"

Warm up

misc swings, snatches w/12kg, 6 minutes total time (24 snatches)

Boost Work Sets w/12kg

9 snatch R, 9 snatch L, 30 sec work,
45 sec rest
x 5 sets
9 min. / 90 snatches

18 snatch R, 18 snatch R, 1 minute work,
2 min. rest
x 4 sets
12 min. / 144 snatches



I finished the workout trying to co-ordinate with Marks swing workout. He was swinging the 24kg, one handed, so I also used the 24kg, two handed, for 5 sets before I had to go down in weight and use the 20kg. Normally I wouldn't swing in intervals less than equal work to rest ratio, but right after those long and fast snatch sets I needed the extra rest. By the time I got to my last sets with the 20kg, I had recovered enough that the rest period seemed generous.

Heavy 2 hand swings

30 w/24kg x 5 sets, 45 sec. work, 1 min. 15 sec rest
30 w/20kg x 10 sets, 45 sec work, 1 min. 15 sec rest

30 min. 450 swings

Total workout 57 min.

I could not have done this afternoon workout without Mark's energy or inspiration. Having the structure of Max V02 has given me the relief of having to think about how I'm going to train, and riding the coattalis of his swing workout also gave me the same relief. It's nice when someone elsr tells you what to do sometimes!

5 comments:

Mark Reifkind said...

sweetheart I love to train with you, you inspire and motivat eme as well. plus, you are so damn cute :))

Amy said...

I don't know how I would like having to come up with my own training routine. I tell people what to do for a living, so having a trainer to tell me what to do is a luxury. (Is that a weird way of looking at it?) Enjoy that husband of yours! Tell him he's your luxury!! ;-)

Tracy Reifkind said...

My love,

You're so sweet to me, I barely deserve you, lol!

Tracy Reifkind said...

Amy,

I don't have any problem giving my clients training routines....or myself for that matter, but training alone, week after week...now year after year, especially in that frozen tundra of a garage gym is what's tough!

And being married to a Master RKC is a luxury!

Concrete Queen said...

Mark, how cute are you !
to tell your Wife how you feel.

Tracy,
YES ! you Deserve Him.