Thursday, October 9, 2008


Since changing my training strategy using only the 12kg and lighter, I have two choices.....speed and/or endurance. Today was endurance!

I went to yoga in the morning, and then Mark and I started our workout around 1:00pm. I prefer to train first thing in the morning, but I got busy blogging and put it off, with the best of intentions to just go for it later that afternoon. I always regret putting it off, because I never feel like training in the afternoon! Really the only thing that motivated me to get out there and get it done was that I was freakin' hungry, and I knew I could eat after my workout, lol.

The good thing about long sets is that you don't have to do very many of them. I thought I might do four 10 minute sets w/2 min rest period....I was quickly put in my place once I started swinging....7 minutes was all I could do, mentally. So, after doing the math, I settled for 7 minutes of work, 2 min rest x 5 sets = 45 minutes of swings...oh, and 1400 reps!

Work Set w/12kg (no warm up)

40 2 hand swings, 1 min
40 transfers, 1 min
40 reps, 1 swing, 1 transfer, 1 min
40 reps, 5/5 x 4 1 hand swings, 1 min
40 reps, 10/10 x 2 1 hand swings, 1 min
40 reps, 20/20, 1 hand swings 1 min.
40 2 hand swings, 1 min

7 min work w/2 min rest x 5

If you want to see the video of the last minute, of the last 7 minute set (2 hand swings) then it's on You Tube.....I thought I'd spare you the boredom!


Nikki Shlosser said...

AWESOME, Love this.

JenG said...

Okay, I thought...this looks fun. I was put in my place after 1/2 the first set. LOL!
Thanks! ;)

cathy b said...

Love that you are working with the 12kg again. This endurance thing is hard. Thanks for posting your workouts, they are worth gold!!

Tracy Reifkind said...


I tried calling last week, but it wouldn't let me leave a message...? Anyway, somehow your last email ended up in my spam box.

Is there a morning time that would be best? around 9:30am-10:30am would be good for me tomorrow, Friday 10/10. I'll try that!

Nikki Shlosser said...

Sounds good! I'll send you another e-mail with my mobile number, this time.

Tracy Reifkind said...


What gave you new perspective? The length of time...did your strength or endurance run out? And what weight did you use. What's the longest set you had done previuos?

Tracy Reifkind said...


Wow, worth gold? Thanks! Once I get skinny again, I'll pick up those biggier bells! But in the mean time....I'm diggin' it!

JenG said...

I use the 12 kg and it was definitely the length of time. That coupled with the fact that I am coming off two weeks with no KB due to a sprained ankle. But that aside, previously my sets were around 40 reps(ish), so I am not training for endurance and that was very apparent when I tried this. ;)
I can throw around the 8kg all day long, the 12 kg seems to be my most challenging weight. It even seems easier to swing/snatch the 16kg in comparison to me for some reason. I think it is the cardio involved with the 12kg being a smaller weight than the 16, but still heavy enough to be a challenging workout. With the 16kg, I find it’s a ‘slower’ workout.
My personal longest sets (I can’t believe I am admitting this among your readers, but…) were 100 reps, and that wasn’t anything I kept up with…just wanted to see if I could. LOL!
I am going to give this a go again today and see what gives out first, mind or body. Usually it’s my breathing, not my strength; that and my heart pounding out of my chest. But, could I work through it, mentally? Yes, probably. I just didn’t.
This is a great goal for me to shoot for….longer sets!! :)
I have to admit, I was also trying to keep up with all you ladies out there lifting heavier bells and I put on weight doing it, too. It’s pretty amazing how quickly you can put on muscle with a KB! I love my muscles, but…I also decided I wanted something that burned calories more than put on muscle…I am still on my weight loss journey and I have a long way to go before I am even remotely skinny. But...I have lost 110 so far! ;)
Thanks for all you share, Tracy! You are awesome.

sheryl said...

Ok - I made it about 3 and half minutes before I realized I needed to insert a rest :-s
Guess its time to get on the endurance train as well...

Thanks for posting your WO's - Valuable AND good for a reality check too. Lol!

Tracy Reifkind said...


Lots, and lots, and lots more endurance routines with the 12kg....this could be just what you need to take your weight loss to the next level! How freakin' exciting....lucky you!

No worries, you'll be keeping up with me in no time, that's the beauty of KB' long as you do the work progressively.

How much more weight do you want to lose? And have you always weighed more than you've wanted too?

Tracy Reifkind said...


The endurance train....choo, choo, or should I say WOO HOO! LOL!

That gives me an idea......

JenG said...

I have at least 55 more pounds to lose, that will get me to 150. (Ugh...I know, I know!:))
I don't know what my ideal weight is, because I have been fat my whole adult life.
I have always weighed more than I wanted to...which, your question made me reflect on what that really means. Was I always 'fat' when I thought that?? nope. Especially not when I was younger. But still always wanted to be thinner! (If I had a blog, that would be a blog post for another time. LOL!)

Tracy Reifkind said...


I have asked many friends the question, "When was the last time you weighed what you wanted to weigh?" The answer more often or not is "Never!"

You're right, what does that really mean? And you're right again, it'll be a good blog post, I may not wait for another time however!