well, it seems as if I'm settling in to 1000 swing Monday, and clean/press/squat Tuesday. I alternated 3 swing/clean/press exercises, going up in intensity using, first, the 12kg, then the 16kg, and finally two 12kg's.
The first exercise was a 2 minute set of 1 swing, clean/press L, x 5 before switching R, and then repeating the combination twice each side before a 30 sec rest. I don't like to bore anyone with 2 minute + video! Here's the rest of the workout;
Warm up
20 reps misc swings w/12kg, 30 sec work, 30 sec rest x 6 sets = 3 min.
Work Sets
sw, cl, pr, L x 5, trans, sw, cl, pr, R, repeat x 2, w/12kg, 2 min work,
30 sec rest
cl, pr, trans, x 10 w/16kg, 1 min work,
30 sec. rest
dbl sw, dbl cl, dbl pr, w 2 12kg's, 1 min work,
1 min rest
alternating these 3 exercises 5 x = 30 min.
Squat ladder w/16kg
1 2 hand swing, 1 2 hand swing, catch, squat,
2 swings, 2 swing catch squat,
3 swings, 3 swing catch squat,
4 swings, 4 swing catch squat,
1 min work, 30 sec rest x 10 sets (5 uphill, 5 downhill) + 15 min.
Total workout 48 min.
I loved this squat ladder, but my cameras battery died so I couldn't tape it! I'll definitely do it again another time.
This workout was done after my 90 min. Bikram yoga class.
HI Tracy,
ReplyDeleteI hate squats...I do realize the benefit of doing them but tend to "forget" to do them. I love the idea of "hiding" the squats in a swing set. What a clever way to incorporate them. Next WO - squats it is!
BTW - Another blog? Where DO you find the time? :-]
Keep on inspiring!
Sheryl,
ReplyDeleteSquats are not my favorite either, but I really liked this particular combination, so I will do it again, and tape it soon!
As far as my "other" blog...SHHH! I haven't announced it yet, I'm still working on it!