Here's the second part of my week's routine for fat loss...interval speed work. So, first workout of the week, longer sets, lighter bells. Second workout, faster & shorter sets, light to heavy bells.
Warm up
40 2 hand swings w/12kg x 2 sets = 4 min.
Work sets
22 reps 2 hand swings w/12kg, 22reps 2 hand swing w/16kg,
1 minute work, 30 sec. rest,
22 reps 2 hand swings w/16kg, 22 reps 2 hand swing w/20 kg
1 minute work, 3 sec. rest
I alternated these 2 sets 10 x each. Each rotation took 3 minutes to complete = 30 min.
Snatches
12/12 w/12kg, 1 min work, 30 sec rest (120 points)
8/8 w/16kg, 45 sec. work, 45 sec rest (160 points)
I alternated these 2 sets x 5. Each rotation took 3 minutes to complete = 15 min. (I did the last 2 sets of each weight without a rest period, because I just wanted to get the workout done! )
I almost kept up the speed work, instead of switching to snatches, but I'm going to be doing alot of swinging in the next few days, so I went ahead and added some snatch points today.
280 snatch points
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3 comments:
You are a crazy woman...an awesome, swinging, crazy woman :-)
I love watching your short and fast swings. You make it look so easy!!
I'm still stuck in the slower, higher (floatier?) swings. The shorter strokes are taking me a little to get the hang of.
kehturah,
What do you mean "stuck", lol
You want to get a tricep pump? Stop that weight from going higher then your waist and push it back down...you'll feel it big time in your ticeps! (just a little more motivation to keep practicing!)
"Stuck" means I get into this rhythm and it's hard to break it and go faster - you know, move it and quit floating and resting at the top before the descent. (Does that make better sense?)
I'm going to get a session in tomorrow or Monday, so I'll try the tricep pump. I never even thought of engaging that muscle in that part of the swing. I didn't realize there was so much to the descents- good tip.
Thanks for the motivation :-) I've been sticking with my workouts and decided to get serious by doing 15 minutes of swing intervals or 100 swings (just depends on the day's schedule) on the days I don't do a full workout. I still haven't lost a single inch or pound (yet) but I kid you not, I'm starting to get cuts on my inner thighs! Still plenty of flab there (and the lighting has to be just right, lol)but it's a start. WOOT!
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