My journey to lean, strong, athletic and fit through the miracle of progressive Kettlebell Swing Combination training. My food strategies to deal with weight loss, and compulsive overeating, after losing more than 100lbs., and maintaining such a tremendous weightloss for more than 4 years....
Sunday, February 11, 2007
16 kg snatch transfers
I gave myself an extra day to recover from exercising too much on Friday. I still walked (35 min) and went to Bikram yoga on Saturday. Here's Sundays workout:
Warm up w/26
40 2 hand swings 1 min. on, 1 min. rest x 3 sets = 6 min.
40 trans. 1 min. on 1 min, rest x 3 sets = 6 min.
Total warm up 12 min.
Work sets
#1 40 transfers w/36 1 min. on, 1 min. rest
#2 20 swing, snatch, trans. w/26, `1 min on, 1 min. rest
#3 18 snatch, trans. w/36, 1.5 min. on, 1 min. rest (see video)
#4 40 transfers w/36, 1 min. on, 1 min. rest (same as set #1)
#5 15 snatch L, trans., 15 snatch R w/26, 1 min. on, 1 min. rest
I alternated these 5 sets 4 x in this order. All 5 sets took 9.5 min. to complete x 4 = 38 min. total
80 trans. w/36 2 min. on 2 min. rest x 3 sets = 10 min.
Total workout = 60 min.
Last time I snatched the 36 I felt that the force of the weight on the descent was a little too heavy for me, not to mention the size of the bigger handle definitely made it more difficult. So I'll do my 36lb. snatches with a neg press for a while until I get a little bit stronger. When switching back to the 26 for my other snatch sets the weight flew up!
I ended the WO with 2 min. sets of transfers w/36 just to get a little more time in. I think I'll swing the 26 tomorrow for 2-3 min combination sets. I had a really bad food day yesterday (Sat.) and I feel like I still need to work it out. ( mentally and physically)
We need to come up with an appropriate nickname for you.
ReplyDeleteYou would just work the energizer bunny into the damn ground.
Well, I have been called the "swing queen"!
ReplyDeleteSomehow coming up with my own nickname seems pretentious, I'll leave it up to you!
LOL, swing queen is good, The Machine just doesn't have any femininity to it but it sure is appropriate.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteWow Tracy! You give me hope! My husband just bought me a 16kg Russian Red for Valentine's day and despite how much I have wanted one, I'm starting to wonder if I'm strong enough for it! :)
ReplyDeleteGuess we'll see! I'll just keep working on it and gleaning inspiration from you!
Oh, and I just wanted to say, reading about all this yoga here got me interested so I tried it and I love it!
Thanks! :)
jeng,
ReplyDeleteJust start out with 2 hand swings first. keeping the swing "low", don't worry about heighth. When you get comfortable with 2 hands (after about 3 months pratice), do some combinations with 2 and 1 hand swings. For instance; start out with 2 and then transfer to 1 for only 1-2 reps, and then back to 2 hands. You can alternate sets L & R or trans. L back to 2 hands, trans R, back to 2 hands etc..
My video post on 1/8 shows a variation of the latter combo w/20kg.
I'm very excited to be using the 36 more and more, it really gets the sweat going!
And, yeah! I'm glad you like yoga, it's a whole different kind of challenge, isn't it?
Tracy
Swings! That is why I wanted one, the 26 just seems too light on the swings for me now. So I'll take that advice and start with just swings, although the temptation to press it is going to be overwhelming. ;)
ReplyDeleteYoga amazes me. It looks so peaceful and easy until you try it, it takes a lot of muscle! Luv it!
Thanks for the advice!
~Jen
Tracy,
ReplyDeleteYou are very motivating! I read your blog everyday (usually before I work out) and it inspires me and gets me going to see you working hard. So thank you for helping me get through some of my grueling workouts....I am training for the April 2007 RKC!
Kori Bliffert
Kori, Thanks for your comments.
ReplyDeleteI would love for you to share some of your workout routines! I always get new ideas and motivation from what others are doing with their training.
You'll see Mark in April, I wish I was going! Tracy