Wednesday, October 1, 2008

There's No Shame in the 12kg...speed practice

Months of high rep snatch workouts (Max vo2) and heavy, high volume swings, gave me a back like a football player, and although Mark likes it, I don't, and it's part of the extra 8lbs that keeps rearing it's ugly head, the rest on my hips and thghs! So I'm changing the game plan.

I know it's going to be hard to not pick up anything heavier than the 12kg for at least a month....if it gives me the results I want, then longer....because I know I'm strong, I like to challenge myself, and its natural to think of progressions as increases in weight. Although it's been fun, I need to do what's going to give me the results I'm looking be smaller, so the 12kg it is. So I have to make using it as tough as I can, and that mean can mean fast, and long sets. Here's what I did today,

Warm up
40 reps per min. swings w/1 min rest x 2 = 4 min.

Work sets

40 rep per min transfers,
44 rep per min transfers,
48 rep per min transfers, 3 min work,
1 min rest
48 rep per min transfers,
44 rep per min transfers,
4o rep per min transfers, 3 min work
1 min rest

I rotated this uphill speed set with the same exercises in reverse (downhill speed set). Each rotation took 8 minutes to complete x 5 rotations = 40 min.

Video shows the same uphill speed ladder of the first half of this rotation, but 30 sec increment, insted of 1 min. increments, and I ended the set with an additional 30 sec @ 40 rep per min. pace to demonstrate more clearly the difference in speed and height of the bell

20 rep, 30 sec,
22 rep, 30 sec,
24 rep, 30 sec,
20 rep, 30 sec,
x 1 = 2 min.

Total workout 46 min.


leslie said...

Wonderful explanation and visual representation of the concept. As usual -- awesome, Tracy!

Marty said...

Wonderful Tracy. Nice job!

Unknown said...

I'm very interested in that your using the lighter weight. I feel that the same thing could be happening to me. I don't want to be "bigger", just leaner. I'm going to try to make some changes and see what happens.. Thanks for you explanation, Peggy

Tracy Reifkind said...

Leslie and Marty,

Thanks guys!

Tracy Reifkind said...


Sometimes "leaner" takes a bit of losing some muscle in the process....I don't know if you noticed, but I used the word "smaller" this point I want to get back down to my lean and mean 129-132lbs!

La Saun Taylor, SFG, AFAA-CPT said...
This comment has been removed by the author.
La Saun Taylor, SFG, AFAA-CPT said...

Well Said!!! I feel you on that 100%

Tracy Reifkind said...


I'm down 2lbs from last week....from going lighter? I don't know we'll see, but it ain't hurtin'!

Hanelle said...

I keep reading (on other sites, and in articles by non-KB fitness trainers) that women "simply cannot" get bulky from weight training. Which has always made me think that there must be something wrong with me, because I certainly do muscle up when I work out with heavy weights. And while I don't mind the muscle in my shoulders and arms(hey, the broader my shoulders are, the narrower my hips look), I do NOT care for the bulk in my thighs and rear. No matter the optical illusion of broad shoulders and narrow(er) hips, I know that my pants don't fit as they used to - and I'd really like to be smaller again, too. So I guess I'll have to really befriend my 12kg again. :)