My battery on my camera ran short, but caught this much of work set rotation #1.
Friday 6:30am KB
Heavy swings
Warm up w/16kg
40 2 hand swings, 1 min. work, 1 min rest x 5 sets = 10 min.
Work set rotation #1, 8 min.
20/20 one hand swings w/16kg, 1 min work,
1 min rest
40 2 hand swings w/16kg, 1 min work,
1 min rest
10/10 one hand swings w/20kg, 30 sec. work, (video starts here)
30 sec rest
20 2 hand swings w/20 kg, 30 sec work,
30 sec rest
10/10 one hand swings w/24kg, 30 sec work,
30 sec rest
20 2 hand swings w/24kg, 30 sec work,
30 sec rest
repeat 4 x = 28 min. total
Work set rotation #2, 4 min.
40 2 hand swings w/16kg, 1 min work,
1 min rest
20 2 hand swings w/20kg, 30 sec work,
30 sec rest
20 2 hand swings w/24kg, 30 sec work,
30 sec rest
repeat 4 x = 16 min.
Total workout 54 min.
Friday or Saturday will be a regular scheduled heavy 2 hand swing workout. Last week I started a new structured training schedule including 2, Max V02 snatch workouts, on Mondays and Wednesdays. Details to be posted soon
Hi Tracy:
ReplyDeleteI'm new to kb...and am loving it. I've been catching up on ur blog as of late and have found lots of good info!!! So thank you!
But I have a quick question for ya...and it is probably a super crazy rookie question --- but what do you wear on your hands? That seems to be my biggest issue thus far --- my hands burn out before the rest of my body... I know I'll develop callouses overtime but I'm just curious if u have any tips in the meantime to help?
Thanks for any input u may have!
Tracy,
ReplyDeleteI haven't had the energy to do heavy kettlebell lately. I can't wait until this powerlifting meet is over, I will add them back in. Nice looking workout by the way!
Julie,
ReplyDeleteI posted the link to my blog post from last year, "Tracy's sock sleeves" in my blog link column, below the links to Food and Thought and Rifs blog.
I hope this helps, I know I'll be wearing my sock sleeves snatching the 16kg this morning,lol.
Fawn,
ReplyDeleteJust don't start doing crazy shit that I have to try and "out do" , lol!
You have inspired me to step up and start using my heavier bells only...I have been in such a rut lately and it's time to level up for good! ;)
ReplyDeleteSuh-weet! Thanks so much. I'm off to read it now.
ReplyDeleteAnd by the way, I'm getting super addicted to this madness...so I'm certain I'll be back often!
A really tremendous job, Tracy!
ReplyDeleteAnd as usual I admire your creative approach to integrating heavy swings into a high volume sets .. it should scale in both directions.
Sheryl,
ReplyDeleteGet out of your rut! lol I don't use the heavy bells often, I just don't need to for the kind of training I do. But this heavy variable is important to help make using the lighter bells easier. Progressive strenthing.
LOL! thanks! I am not swinging the real big ones like you yet but I have banished my 20's and only have my 12k and 16k to work with...(Such a small level up but yet mentally so big);-]
ReplyDeletefranklin,
ReplyDeleteScaling up, scaling down is what laddering is all about...training progressively is the key to high volume kettlebells. I've always done it this way.
And when I found timed sets, I added that dimension in to my style of progressive combination kettlebells....and wow! Lot's of work getting done!