Tuesday, September 2, 2008

1000 swing w/24kg....this is how it started!

Inspired by Britt Buckingham 6 months ago (almost to the day), I swung the 24kg for 100 sets of 10 yesterday in preparation for the Team Rif workshop this weekend, in Healdsburg (CA), where I'll be talking about, and sharing my experience and technique for building up to high volume swing training. (as well as my progressive swing combinations) I will not be training any Max Vo2 this week.

9:15am Bikram yoga
1:15 KB

Warm up

10 reps per 15/15 w/12kg, 16kg, 20 kg, 1 set only = 1.5 min.

Work sets

10 2 hand swings w/24kg, 15 sec work,
15 sec rest
x 100 = 1000 swings, 50 min.

Total workout 51.5 min
1030 swings

I knew right away this was going to be a long one! Geez, looking at the clock in the beginning and realizing the I had to do the same thing over and over for 50 minutes....5-0! Only 10 sets every 5 minutes, working my way up to 100 sets was brutal. It seemed much easier last time I did it, but after reviewing the video, this time my swings were stronger and higher, both times I was winded though (see video on my blog 2/29). Another difference was I believe I had gone 5:30am yoga, and then came directly home and started KB around 7-7:30am, this time I went to a late yoga class (9:15), and didn't start KB until 1:15, way later than when my energy peaks.

PS I also did 100 squats! I had to really use my legs to get that weight off of the floor to start the first swing of each set. Swinging the 24kg was all about my legs, that weight would of killed my back had I not used my legs to get the weight going and catch the weight with my legs on the downstroke, using them as shock absorbers.


Anonymous said...

Great effort Tracy...You simply keep "raising the bar"(or bell). I guess this will make the 1000 I was planning with the 24kg today look a little antiquated. I guess Ill have to keep increasing the weight to keep my self respect. :).

Tracy Reifkind said...


1000 reps w/24kg will never be antiquated, just like my 12kg workouts will never be antiquated. Who else is doing this kind of work....consistently?

Hardcore isn't about the weight or reps of the bell, it's the intensity of the training.

We all know how to cruise through a workout, but when we really work that swing, and we know the difference, it's a whole nother ballgame, lol!

Yoana Teran Snideman said...

Great Tracy!!! Swinging heavier!!!! That is awesome!!!

Forget about the snatch switching hands at the bottom to increase your reps :) Lifting heavier will take your 12kg and/or 16kg reps to the sky ;)