Thursday, September 10, 2009

Intermediate/Advanced Swing Combination Workout

On Monday and Tuesdays I have a 7:30am intermediate/advanced swing class at Equniox in Palo Alto, after my 30 minute beginners class. My beginners class swings about equal work to equal rest, but then the more advanced class can swing up to 5-9 minutes before a rest period...here's the workout we did today.

I won't bore you with the details of our 5 minute warm up but it adds up to 130, 2 hand swings, and then the real workout......

I used the 12kg and most swings were purely "hardstyle"

1 swing 1 transfer x 10 (5x each side, 20 reps), 30 sec work/30 sec rest
2 sw, 1 tr, x 10 (30 reps) 45 sec work/30 sec rest
3 sw, 1 tr x 10 (40 reps) 60 sec work/30 sec rest
4 sw, 1 tr x 10 (50 reps) 1 min. 15 sec work/30 sec rest
5 sw, 1 tr x 10 (60 reps) 1 min. 30 sec work/30 sec rest
6 sw, 1 tr x 10 (70 reps) 1 min. 45 sec work/30 sec rest
7 sw, 1 tr x 10 (80 reps) 2 min. work/30 sec rest
8 sw, 1 tr x 10 (90 reps) 2 min. 15 sec work/30 sec rest
9 sw, 1 tr x 10 (100 reps) 2 min. 30 sec work/30 sec rest
10 sw, 1 tr x 10 (110 reps) 2 min. 45 sec work/done....and then we did squats (goblet & double cl/sq)......and then Gen and I practiced get-ups!

650 swings in 21 min. 25 secs. Basically 900 swings per 30 minutes, or 1800 swings per hour!
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5 comments:

  1. UnknownSeptember 11, 2009 at 2:59 PM

    Loved this workout!! Thanks Tracy.

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  2. Tracy ReifkindSeptember 11, 2009 at 6:33 PM

    Gen.....I couldn't even begin to describe our squat workout, after our swings lol! I guess you gotta be there to appreciate it,!

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  3. Mark ReifkindSeptember 12, 2009 at 9:52 AM

    Honey,

    that is one incredibly amazing out of this world workload that you and your students pulled off as an everyday worklout! I would be in the hospital after the swing workout much less the squat and THEN GETUPS? Awesome. Too bad kbs and Tracystyle training doesn't build work capacity( see: tongue in cheek :))Well done to all

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  4. JoSeptember 15, 2009 at 4:06 PM

    Wow Tracy that looks like an incredible workout. Could you please explain it to me with more detail. I am a little slow sometimes and I am not completely clear on how it was done.

    Thanks and keep up the great work. Im always amazed at the incredible volume you maintain you would kill just about everyone on my SWAT team.

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  5. Danny EvansOctober 21, 2009 at 1:58 PM

    Hey Jo...I thought I was the only one confused! :)

    2 swings, with 1 transfer, x 10
    So...
    2 one hand swings
    transfer
    2 one hand swings
    transfer - do 10 sets of 2 swings?

    The total reps you listed didn't seem to add up...I obviously missed something :)

    ReplyDelete