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....
Monday, April 16, 2007
Two snatch transfers
One half of set #2
7:30am KB snatch combinations
Warm up
40 2 hand swings w/26, 1 min. on, 1 min. rest x 5 sets = 10 min.
40 transfers w/26, 1 min. on, 1 min. rest x 1 set = 2 min.
40 two hand swings w/36, 1 min. on, 1 min. rest x 1 set = 2 min.
Total warm up 14 min.
Work sets
#1 40 transfers w/ 36, 1 min. on 1 min. rest
#2 16, snatch, snatch, negative press, transfer w/26, 2 min. on 1 min. rest
(video demonstrates 1/2 of this set)
#3 8 snatch, snatch, neg press, transfer w/36, 1 min. on, 1 min. rest
I alternated these 3 sets 5 times. It took 7 min. to complete 1 rotation, x 5 sets = 35 min. total
40 transfers w/36, 1 min. on, 1 min. rest x 2 sets = 4 min.
40 2 hand swings w/36, 1 min. on 1 min. rest x 2 sets = 4 min.
Total workout 57 min.
Last week I snatched the 36 using a negative press to lower the weight. The week before that, I snathed the 36 using a traditional downswing of the weight, so I combined the 2 techniques today. The first snatch had a down swing and the second a negative press.
Monday AM weight 128.2
7:30 am KB
5:15 pm Bikram yoga
Menu
coffee w/cream 70 cal.
2 prunes 40 cal.
oats/milk, 1 tsp. sugar, 200 cal.
lg chili pepper soup w/black beans, 6 oz chicken, spaghetti squash 520 cal.
decaf espresso w/cream 70 cal.
lowfat maple yogurt w/2tbl. slices raw almonds 230 cal.
lg broccoli salad w/ grapes and low cal dressing 300 cal.
tuna/mayo 250 cal.
Total calories 1680
Impressive. You must write us an aricle. When?
ReplyDelete:)
O.K. when do you want it, and what subject??
ReplyDeleteAlso, if one of my posts could translate into an article, that could be another option.
Are you guys going to be at the April cert?
Tracy,
ReplyDeletehow about an article about your approach to KB's and why it was so effective in fat loss. Some of your sample workouts would be great as well as some of your nutrition habits. You could call it Tracy Approach to kettlebells :)
We are going to the June and September certs!
That's funny! That's the same article Pavel wants me to write! Did he put you up to this!!
ReplyDeleteI'm going to work on just that subject next week. I'll have some time on the plane, and motivation, being around KB's and the students at the cert!
Mark's been bugging me about that too!