Saturday, August 30, 2008

Swing Combinations

7:00 am KB
4:30pm Bikram yoga

Since I only did my Max Vo2 Boost yesterday for about 30 minutes, I did a quick swing combination, double clean press workout today. I used my progressive swing combinations in 1 minute work to 30 sec rest ratio intervals alternating with 30 seconds of double clean presses to 30 sec rest intervals.

Warm up
40 2 hand swings w/14kg, 1 min work, 1 min rest x 3 sets = 6 min

Work sets

40 transfers w/14kg, 1 min work,
30 sec. rest
8 double clean press w/12kg's, 30 sec work,
30 sec rest,
1 swing, 1 transfer x 20 (40 reps) w/14kg, 1 min work,
30 sec rest,
8 dbl cl pr w/12kgs, 30 sec work,
30 sec rest
5/5 1 hand swings x 4 (40 reps)w/ 14kg, 1 min work,
30 sec rest,
8 dbl cl pr w/12kgs, 30 sec wok,
30 sec rest
10/10 1 hand swings x 2 (40 reps) w/ 14kg, 1 min work,
30 sec rest,
8 dbl cl pr w/12kgs, 30 sec work
30 sec rest

I rotated these sets in this order 3 times. Each rotation took 10 minutes to complete = 30 min.

40 2 hand swings w/ 14kg x 3 sets = 6 min.

Total workout 42 min.
720 swings
96 doulble clean presses

Snatching so much on a regular basis is really beating this old body up, and I'm finding the 16kg too heavy to swing because I'm sore in places I didn't used to be from so much Max Vo2, but the 12kg is too light. We own a 14kg ordered from a source other than Dragon Door, and although the shape and length of the handle is funky....snatching it would comes in handy for swinging.


Christine said...

I've been looking for something other than VO2 'cause my hands are getting pretty beat up, though I do find a way to get through it even if it is only for 30 sets. I've been doing a swing set similar to what you are doing but I like the way yours looks. Think I might try it today! Thanks Tracy...

Tracy Reifkind said...
This comment has been removed by the author.
Tracy Reifkind said...

chrstine, if you evr need workout routines just look at my blog for the past 2+ years!

I started doing this type of training since I picked up a KB. In fact, I wrote a routine for a "train-along" DVD, that has limitless combination potential, so much so that I've been doing that routine for the past few weeks exclusively (besides, and in addition to, Max vo2, and this one).

It's the only routine I haven't posted....for obvious reasons....but hopefully you all will be seeing it soon!

Fallen Angel said...

I'm starting over with working out and weight loss. I will be visiting your blog everyday. Thanks for the inspiration.
I'm sure we have different ways of doing thing, but I'm serious this time. I know your blog and story will help me.

Tracy Reifkind said...


WE all have our own ways of doing things, but this I know....obsessive people (like us) just have to be obsessive in the right direction!

Go for it girl!