Thursday's workout is ususally double KB's

Thursday I get to Equinox to swing on my own from 7:00-7:30am, which is fine by me because I ususally play around with some swing combination ideas that will inspire me for my Saturday classes. Here's my first swing workout this morning....remember, I have my intermediate KB class to follow....

12kg workout #1

20 2 hand swings 30 sec work/rest x 5 sets
20 transfers, 30 sec, work/rest x 5 sets

40 2 hand swings 1 min work, 30 sec rest
30 2 hand sw, 10 tr, 1 min. work, 30 sec rest
20 2 hand sw, 20 tr, 1 min work, 30 sec rest
10 2 hand sw, 30 tr, 1 min work, 30 sec rest
40 transfers, 1 min work, 30 sec rest
30 tr, 10 2 hd sw, 1 min work, 30 sec rest
20 tr, 20 2 hd sw, 1 min work, 30 sec rest
10 tr, 30 2 hd sw, 1 min work 30 sec rest

40 2 hd sw, 1 min work 560 swings

23.5 minutes work

DBL 12's, and 24kg Clean press, clean squat, heavy swing workout #2

after about a 10 minute warm up of swings and single clean press, clean squats.....

#1 one 12kg, clean press R x 5, clean press L x 5 (one clean, 5 presses), 30 sec work, rest
#2 two 12kg's, dbl clean, dbl press (clean inbetween each press) 30 sec work, rest

repeat 5 times = 10 minutes

#1 one 12kg, clean, 4 squatR, clean, 4 squat L x 5 (1 clean, 4 squats), 30 sec work, rest
#2 dbl 12's, dbl clean squat x 6 (clean before each squat), 30 sec work, rest

repeat 5 times = 10 minutes

10 sets of 10 rep 2 hand swings w/24kg, 15 sec work/rest = 5 minutes

10 2 hd sw w 24kg, alternate with
10 1 hd sw R, 10 1 hd sw L, 30 sec work, rest

x 10 sets each = 15 min.

10 sets of 10 2 hd sw w/ 24kg, 15/15 = 5 min.

400 swings 25 minutes

total workout approx 55 minutes

Workout #3 Beginners class (equal work to equal rest)

I did a "pacing" workout that I'll post another time..... Pacing is one of my techniques that I demonstrate in my DVD and I'll be talking more about in the following weeks. But, basically I swung the 12kg for another 30 minutes using the "equal work to rest" ratio which should translate into about an additional 600 swings.

total workout time approx 1 hr 48 minutes....and then off to Spin (I survived over 45 minutes!).....shower (Equniox's showers are impossible to resist....better than home!)....off to Girya for windmills, bent press, and one last PT client before I stop at the Wine Club on my way home......whew!