Wednesday, September 24, 2008

Wednesday, heavy 2 hand swing ladder

6:30am KB
9:15 Bikram yoga

Warm up

40 rep per min. pace, 1 min work / rest x 4 sets w/12kg, 1 set w/16kg = 10 min.

Work sets

40 2 hand swing w/20kg, 1 min work,
30 sec rest
20 2 hand swing w/24kg, 30 sec work,
30 sec rest
20 2 hand swing w/28kg, 30 sec work,,
30 sec rest,
40 2 hand swings w/16kg, 1 min. work,
1 min rest
repeat x 6 rotations in this order = 33 min.

10/10/10/10 x 2 botooms up swings w/12kg, 2 min work, 1 min rest = 5 min.

Total workout 48 min.

I've been putting my workouts as the priority in the mornings, scheduling clients starting @ 6:30am, which means I have to start my KB's an hour early, on time, to get a good workout in myself! Life is good, and getting my workouts in first is great!


LizLuvsCrochet said...

Tracy, you rock!

PS- my thighs hurt LOL

Tracy Reifkind said...


Your thighs should hurt, lol! It's rare that a woman can swing the 16kg for sets of 10-12 on her FIRST KB lesson! You should be proud!