Sunday, September 28, 2008

200 rep Workout, 12, 16, 20, 24kg

Reading blogs is an invaluable way to stay inspired and motivated. I recently described my blog, at our workshop in Healdsburg, as a "free personal trainer"'s the same with anyone else that posts actual workouts. If someone is doing it, then it can be done! I noticed that Franz and Yoana tested their swings with the 24kg, to see how long it would take to do 200 reps......

I never really know what my workout is going to be until I get into the gym, but during Bikram yoga Saturday morning the number 200 was stuck in my head. I knew I could swing the 12 and the 16 for 200 continuous reps, I had done that many times. But I had never swung the 20kg, or the 24kg, continuous, for more than 40 reps, until Saturday.......

6:30am KB swings with client (10-15 min, I go, you go)
7:20am 45 minute walk w/client
10:00a, Bikram yoga
1:30 KB 200 rep workout

20kg 200 rep roundabouts (2 hand and 1 hand swings)

Work sets

200 reps done in "roundabouts" w/12kg, 5 min work
2 min rest= 7 min set
200 rep roundabouts w/16kg, 5 min work,
3 min rest= 8 min set
200 rep roundabout w/20kg, 5 min work,
4 min rest= 9 min. set
200 rep 2 hand swings w/24kg, 4 min work (160 continuous reps), 30 sec rest, 1 mim. work (40 reps), 3.5 min. rest= 9 min set
200 rep roundabouts w/12kg, 5 min. work, 1 min. rest x 3 sets = 18 min.

24kg, 200 reps (2 hand swings)

Total workout 51 min. 1400 swings

Roundabouts are a combination swing exercise I developed to progressively work from 2 hand to one hand swings with heavier weights.


kelly said...

I've been reading your blog for quite a while now. Do you live in Healdsburg? I live in Santa Rosa. Your blog keeps me motivated and inspired. Thanks!!

Tracy Reifkind said...


I wish! I live in San Jose and Mark and I own Girya Kettlebell Studio in downtown Palo Alto.

Our friends Gayle Hunter, and Ross Allen live in Healsdsburg, both train with KB's and Gayle owns Russian River Kettlebells. Mark and I hang out with them whenever we're invited!

I might be in Santa Rosa soon though, there's someone I'd like to meet at the SR farmers market.