Five Min SSST with 16 kg

The first three minutes:

The last two minutes:


121 total reps in five minutes.first attempt at this with the 16 kg.

This was tough on my lungs, and I realized that right away! I knew if my breath went, it would be over. As soon as I started to struggle with breathing, all technique went out the window! Looking at the video and remembering what it felt like, strength wise my lower body wasn't being utilized, and my descent on my right side could of been a little more efficient....oh well...it was the first time, but not the last!

The rest of my workout;

8 dbl clean,push presses w/12kg, 30 sec work,
30 sec rest
x 8 sets = 8 min.

2 minute roundabouts w/1 minute rest, alternating

w/16kg x 5
w/12kg x 5

10 sets total = 30 min.

About 45 min workout

I decided to work off last nights sugar binge, and take the opportunity to build some muscle with my weight being up. I didn't feel necessarily strong today, the original plan was to test Saturday morning. But I'm anxious to get back to normal (for me) weight and I didn't want to "diet" before testing.

Max Vo2 based snatch workout

8:00am KB

Warm up

40 rep sets, 1 min. work 1 min rest x 6 sets, misc swings & snatches w/12kg = 12 min.

Work sets w/12kg

8 snatch R, 15 sec.,
15 sec rest
8 snatch L, 15 sec.,
15 sec rest
16 snatch R, 30 sec.,
30 sec. rest
16 snatch L, 30 sec.,
30 sec rest,
16/16 snatch, 1 min.,
1 min rest

repeat 6x = 30 min. (480 snatches)

200 transfers, 5 min.
1 min rest
20/20 x 5 (200 reps) 1 hand swings, 5 min.
2 min rest
20/20, 40 trans, 20/20. 40 trans, 20/20, (200 reps, a combination of the first two sets), 5 min.

Total workout 60 min.

I am planning on testing the 16kg snatch for 5 min. (maybe 10), sometime this weekend, so I'm not picking up the 16 this week. I decided to snatch at a faster and longer pace w/12kg and ended my workout with three 5 min. long sets w/12kg (200 reps).

3 carrots
3 celery stalks
1/4 c. raisins
1/4 c. sliced almonds
1 lg. fuji apple
(everything organic when possible)

Shred carrot, celery and apple or use mandoline (pictured above) w/small julienne blades.

I know some have referred to me as the "swing queen", but I'd like to think I'm also the queen finding ways of eating alot of food for little calories!

Here's my latest, Shredded Carrot and Celery Salad w/ apple, raisins and almonds.

I can eat this salad with no dressing, because I already eat this combination of foods together...I just never put it in salad form...I usually eat carrot and celery sticks w/raisins and PNB. So I was thinking, hmmm....what if I just toss everthing together and that way I'll get a little bit of each in every bite!

Here's the salad packed for lunch. I put two together, one plain, no dressing and the other I packed spicy peanut salad dressing. Both were good!

You can use any kind of dried fruit (or none) or any kind of nut, (or none), and any kind of dresssing.

When I first started making salads this mandoline slicer was indispensible, because I would prepare enough veggies for salads to last a few days. I highly recommend one! You can slice, thinly, a whole head of cabbage (or lettuce) in about 45 seconds! It's amazing to me how many people have them, but have never used them...in fact I pick them up fairly often at garage sales for a couple of bucks! (They retail around $50, I think the one I have is Zyliss)

But now, I almost always make a single serving salad, I can make it usually in 10-15 minutes (including dressing), my knife skills have improved greatly, (they were always pretty good), and I also use a vegetable peeler to shred.

Salads are good!

Two handed speed swings

Inbetween roasting another turkey w/stuffing, I managed to finally get to my workout @ 1:00pm!

KB speed swings

Warm up

5 / 40 reps sets 1 min. on, 1 min rest w/12 & 16kg = 10 min.

Work sets w/16kg

12 R, 12 L, 1 hand swings, 30 sec work,
30 sec. rest, Repeat,
12 R, 12 L, 1 hand swings, 30 sec. work,
30 sec rest
48 2 hand swings, 1 min. work
1 min. rest

I rotated these 3 sets x 6 = 24 min.

40 2 hand swings w/16kg, 1 min on,
1 mn rest
x 5 sets = 10 min.

Total workout 44 min.

I wanted to do some speed swings, but I was a little bored with the 15 sec on/off routine, so I combined R & L (12 swings each, transfering on the 12th) at the same time for a 30 sec. set w/ 30 sec. rest., I did this set twice before moving on to the next minute long set.

I then added a fast minute long set of 2 handed swings, video show the last set, this set was by far the hardest! I felt like I was moving alot faster than the video shows. Since I was using two hands, I could really push the weight back on the downstroke with more force. It was intense, (and fun!).

PS I did try and keep the porno sounds down, LOL

My big meal today after my workout was "Turkey/veg and stuffing soup"!

Life is good, Thanksgiving leftovers are the best! (That's why I'm making more!)

Monday's workout

Monday Max Vo2 based workout/ snatches and speed swings

Warm up

40 rep sets of misc swings & snatches w/12kg & 16 kg x 5 sets = 10 min.

Work sets w/16kg

7 snatch R, 15 sec rest
7 snatch L, 15 sec rest
7 snatch R, 15 sec rest
7 snatch L, 15 sec rest
12 swing R, 15 sec rest
12 swing L, 15 sec rest

I repeated these 6 sets 9x for a total of 54 sets = 27 min.

The first video shows starting at the 2nd set of snatches (set # 45 & 46), 1 set of swings (set # 47 & 48), then starting over the rotation w/ first set of snatches (set #49 & 50).



14 snatch L, 14 snatch R, 1 min on 30 sec rest x 6 sets = 9 min.

I decided to do some additional fast snatches w/12kg.

40 2 hand swings w/16kg 1 min on 1 min rest x 2 sets = 4 min.

Total workout 50 min.

Tracy's All Day Lunch 11/14

Wednesday AM weight 132.0

6:00am 45 min. walk

Menu

coffee/cream/cocoa 130 cal.

roast beef sandwich 400 cal.

spaghetti squash w/spinach, roasted tomatoes, hot italian sausage and chicken 500 cal.

onion soup w/pasta, brussels, and squash (chard in baggie) 400 cal.

apple/pear 160 cal.

add 1 lg fuji apple 100 cal. and 1 sucker 60 cal.

Total 1650

"Are you trying to tell me that she got all that muscle just swinging a kettlebell?"

That's the quote from a post on a forum known for it's negativity that has implied that my muscle increases have been from something other than kettlebell training....what? Why anyone would think I would lie about this I don't know, (in fact I find it laughable), but I can say without a doubt that ALL the muscle that I have put on in my shoulders and arms specifically has come from my kettlebell workouts and my style of training. My style of training is hard, fast and intense...I think that's known as HARDSTYLE!

I have documented 99% of all of my training, not just detailed workouts, but also details of my diet. I have said numerous times that my diet is responsible for the size of my body, but kettlebell training is responsible for the compostion of my body. Nothing in my experience has gotten me leaner and more muscular, at the same time! I design my own workouts specifically to maximize these effects.

I often tell people, "If there was something better...I would be doing it!"

I train consistently 3-4 times a week for 30-60 min with kettlebells. I have NOT stepped foot on a stairmaster/treadmill/eliptical machine, nor do I own a gym membership in over 10 years. All my KB training takes place in my garage or outdoors, (although I have been known to swing in my kitchen!)

I love the 2 handed swing, and credit it for my shoulder development. I routinely get "a pump" in my shoulders from this movement, even more than snatches or presses.

I try and do multiple sets of bottoms up cleans for my biceps, in fact I just started using the 16kg for this exercise.

Even my legs, (quads and hamstrings) are "cut".

I go to Bikram yoga 2-3 times a week for flexibility and stabilty.

And I try and walk 4 times a week for up to and hour, as a form of "active recovery", as well as burning extra calories. My walks also give me the opportunity to meditate and reflect on my day/week/life.

This is exactly what I do! In fact the whole reason I started blogging is because people would ask me, "What exactly do you do?"

Here I am at 44 years old, recovered from being extremely overweight, experiencing an incredible life, having a healthy/fit/lean body, getting compliments, being noticed, and I want this for everyone! This is what I'm about. So you see, when I say that KB training has been a miracle in my life, I mean it. And until, or unless, you meet me in person, or talk with me in person, you cannot fully understand the excitement and energy I have about sharing this miracle.

Of course I try and post complimentary photos, I don't walk around "flexing". But I routinely hear comments like, "You work out, don't you?" or "Oh, you don't have to worry about calories...look how tiny you are!", I was even asked once "How do you keep your girlish figure?" LOL Can you imagine? I never could!