Thank goodness I took a picture of Saturdays Max based 36 sec interval workout! I always think I'm going to remember, but if I don't post it right away then some of it gets lost...like the last part of this workout.....
But here's the first part....
36:36 w 12kg
18/18 x 10 (5 sets R, L)
18 L, 25 tr, 18 R, 36 sec rest x 10
9 L, 9 R, 25 tr, 9 L, 9 R, 36 sec rest x 5
snatch ladder staying with 36 sec intervals, no rest periods,
9/9, 8/8, 7/7, 6/6, 5/5, 6/6, 7/7, 8/8, 9/9
760 snatches (375 swings)
Here's a video I took this morning after my second "100" workout at Equinox to demonstrate the snatch sets using transfer swings during one of the 36 sec rest periods. I used the 8kg for demonstration purposes as I was kinda tired....and I ended up taping it twice...both videos did not come out that great, but this one was better...if you can believe it, lol
Now if you look at the picture of the white board above we did not follow my original plan...it's a bit hard to read, but the original plan was to snatch w/12kg and ladder up the weight of the bell for the transfers in between (that's what is meant by the " tr 14" and "tr 16")
6 comments:
Hi Tracy,
So excited about the dvd. Any word on when they will be available to order?
Thanks,
Tina
Hi Tina, we got word yesterday that it'll be ready in 2 weeks.
Awesome, I cannot wait!
Tracy:
I don't know how you do this quantity of swings without getting sick or giving yourself a heart attack. I lost 40 lbs this year and got very buff and fit. Tonight at the gym I did 290 swings in total over 35 or 40 minutes with numerous breaks with a 25 pound kettlebell. I was sweating and my heart was going crazy. I am 37 years old and in the best level of fitness I have been in in my life and cannot for the life of me understand how you can do the quantity of swings you do without getting sick. I keep trying to up my levels each time but I just cannot get over how you do it.
Its beautiful being strong, isn't it?
Ryden
Tracy has built up her Olympian level of work capacity and conditioning over the last 5 years of swing training.
She didn't start out doing this much volume.The key to adapting to a workload and progressing is to do the RIGHT workload for you.
"waving" the loads, by doing more some days and less others and more some months and less others,etc.is also key. this is called periodization or cycling. Tracy does this instinctively but getting sick is a sure sign you are doing too much or going too hard for your current recovery ability.
all her workouts are scalable so you can do the basics of the workout just adjust the weight, number of reps and sets to your current level and add in more for a few weeks before backing off.
Mark
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