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....
Saturday, December 1, 2007
Heavy two handed speed swing ladders
7:00am KB speed swings
Warm up
5 sets misc. swing/trans w/12 & 16kg, 1 min. work, 1 min rest = 10 min.
Work sets w/16kg
12 swing R, 15 sec,
15 sec rest,
12 swing L, 15 sec.,
15 sec rest
12 2 hand swing, 15 sec,
15 sec rest
I alternated these 3 sets in this order 15 x for a total of 45 sets = 22.5 min.
Heavy fast swing ladders ( video shows set #4)
2 hand swings
w/24 x 12
w/20 x 12
w/16 x 12
45 sec. work w/45 sec rest.
I completed 5 sets before dropping the reps down to 10 for another 5 sets, for a total of 10 sets = 15 min.
Total workout 47.5 min.
My grip finally gave out, especially after those heavy, 45 sec. sets. I considered breaking up the sets to 15 on, 15 sec rest to keep going, but I have to learn, enough is enough!
Tracy,
ReplyDeleteYou are so awesome! Your blog is inspiring me to post more recipes and what the hell I eat in a day. Thanks you for your honesty and delicious recipes. I love my slow cooker - never used a pressure cooker although I am into giving it a try now. :) Keep up the incredible information.....also thanks for the sweet post on Jen's gym to me.....I've been asked to be a poster then you can read my story too :)