Old School

Wednesday 5:07am....check email and one of the two 6:00am KB clients I train in my garage gym is not feeling well.....one down, but one left......6:00am....I'm on my new stationary bike, the one we toook out of Girya to make room to host HKC's, waiting for client #2......6:05am, I know she's not coming (I'm sure I'll get an email soon about how she overslept, lol), but I'm still there, in the cold, 39 degrees actually, like old times, alone......

It doesn't matter though, I've got work to do, and I'll gt it done. Good news....I can do more alone.

So there I am, 20 minutes on the bike (which I really dig BTW), and the plan was to go on a long walk afterwards because I wasn't counting on getting a workout in today, I wanted to go see my baby girl, on her 3 month birthday, get her pictures taken in her Xmas dress, and I had to leave early to get there in time. But as I sat, warming up on the bike I realized....why go on a walk when I can swing for about 20-30 minutes and get a better workout? In fact, since I can get a great workout with KB's in 20 minutes, I can still go for a walk too! Brilliant!

Tomorrow in my Thursday class I usually swing heavy, lots of times it's "doubles" day, so I wanted something quick, efficient, light and long...... Swinging the 12kg for 20 minutes straight is not a big deal for me.....if I swing at my 10 reps per 15 sec pace (also known as "cruising pace"), but if I increase the swing reps by just 2 reps more in the same 15 sec., it totally changes the difficulty of the exercise......change it by an additional 4 reps and then you're smokin'.....but I didn't want to "smoke" this morning!

I know I cannot swing fast for a straight 20 minutes, so I alternated cruising pace with speed swings for 20 minutes with no rest period. 840 swings in 20 minutes (not including the extra 160+ swings I did for the demo tapes, lol)

10 2 hd sw, 10 tr, 10 1 sw/1 tr (20 reps), 1 minute
12 2 hd sw, 12 tr, 12 1 sw/1 tr (24 reps), 1 minute
repeat 10 times = 20 minutes




Man! Talk about "old school"! Training, by myself in the cold and dark garage gym, barefoot, (and in "street clothes"), and then turning on the video camera was a little deja vu! Perfect timing actually, as I get ready to sit down and write how I train the kettlebell swing, how my progressions came to be, and using the magic number of "10" has been, and still is, key for me.....