Friday, October 17, 2008

KB Swing Progressions and Roundabout Combination

Here we go.....1600 reps


40 2 hand swing, 1 min,
5 roundabouts (40 reps), 1 min,
40 transfers, 1 min,
5 roundabouts (40 reps), 1 min.
40 reps, 1 swing/trans., 1 min,
5 roundabouts (40 reps), 1 min,
40 reps, 5/5 1 hand swings x 4, 1 min,
5 roundabouts (40 reps), 1 min,

8 min work, 2 min rest x 5 sets = 50 min

Demo set

10 2 hand swings
1 roundabout (8reps)
10 trans.
1 roundabout
10 reps, 1 swing/transfer (5)
1 roundabout
5/5 1 hnad swings
1 roundabout)

This took less than 2 min., but if you wanted to use this demo set as a work set, start with 1 roundabout, do everything else the will equal 2 min. FYI!


Keturah said...

It says the video is longer available. Any ideas?

Gunther said...

saw the same, I was curious to the roundabouts but sadly the video does not work. Could you please explain the roundabouts. (is it something like left arm-double arm-right arm-double arm?).

Kevin said...

Just scroll down a bit to "The Tracy Rif Roundabout, it's origin and concept" posting. It's explained in detail there.


Mark Reifkind said...

it's working now

Gunther said...

thanks kevin, somehow I missed it, but it is fun to see it is what I expected it to be.

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