Thursday, December 16, 2010

Another "100"

Here is the high volume swing workout Sabina and I did this morning.

You may notice, starting with the 2nd rotation, that every rotation from that point begins with the same 4 sets of 2 hand swings. I trained my first rotation with the 12kg, and then I progressively increased the weight of the first four sets, to next the 14kg, and finally ending up with the 16kg for the remainder of the workout. It was my plan to go up to the 20kg, but I couldn't find my car keys and the 20kg was locked inside! Believe me though...it was fine!

The second part of each rotation is done with a lighter bell, as the sets start at 100 reps in the first rotation, increasing by 20 reps per rotation until 200 reps are reached. All of these sets are done using my progressive swing ladders.




1st rotation includes the warm up w/12kg

10 sets of 10, 15 sec work/rest (100 swings, your choice)

20 tr
10 swing transfers (20 reps)
5/5 x 2 (20 reps)
10 swing transfers
20 tr

100 rep set
2 1/2 min. work, 1 min rest

2nd rotation

14kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12 kg
20 tr
10 swing transfers
5/5 x 4
10 swing transfers
20 tr

120 reps, 3 min. work, 1 min rest

3rd rotation

16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2
10/10
5/5 x 2

10 swing transfers
20 tr

140 reps,
3 1/2 min work, 1 min rest

4th rotation

16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr,
10 swing transfers
5/5 x 2

10/10 x 2
5/5 x 2
10 swing transfers
20 tr

160 reps,
4 min work, 1 min rest

5th rotation

16kg
10 2 hd sw, 15 sec
2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2

10/10
20 2 hd sw
10/10

5/5 x 2
10 swing transfers
20 tr

180 reps,
4 1/2 min work, 1 min rest

6th rotation (video shows this rotation)

16kg
10 2 hd sw, 15 sec rest
20 2 hd sw, 30 sec rest
30 2 hd sw, 45 sec rest
40 2 hd sw, 1 min rest

12kg
20 tr
10 swing transfers
5/5 x 2

10/10
40 2 hd sw
10/10

5/5 x 2
10 swing transfers
20 tr

200 reps,
5 min work....done, now rest up!

Total 52.5 minutes
1500 swing reps

I had no idea of where I was going until I got past the first 10 sets of 10...that's my usual warmup. After the first set of 100 I saw the vision...so the pattern was set. I knew the workout would not end until we got to 200 reps.

This is another "100" workout because every rotation starts with 100 2 hand swings...even though the other sets have more than 100. Roughly 660 of these reps were 2 hand swings.

11 comments:

jockeRKC said...

You are just amazing Mrs Reifkind swinging like that.
You are hard core

CodyJ said...

what does tr stand for?

Mark Reifkind said...

hand to hand transfers.

Tracy Reifkind said...

jokeRKC,

I prefer the term "knuckledragger" these days!

Tracy Reifkind said...

CodyJ,

Mark already answered you question, but I've alwasy called them transfers, never knowing the terms H2H, or DARC's (darcys).

I have another term I use, maybe you'll hear it sometime in the future....I'm kinda saving it for now.

Maribel said...

Did this today...only got to the 4th rotation before I pooped out. I'll try it again early next week.

CodyJ said...
This comment has been removed by the author.
CodyJ said...

thank yall i wasnt able to watch the video at the time i posted the comment but after i was able to watch it was one of those duh moments lol

Nadine said...

Tracy,
I did this today! This workout totally rocks! I used the 20kg for the last rotation of 2 handed swings: the last 5 swings of 40 were HARD! I am not a fan of 2 handed swings =)
I have now done your free on flip video beginner swings class, the Thanksgiving day swings (LOVE the # swings and tr rotations!- the first 16 minutes) and this workout. YOur workouts are TOUGH and FUN, Fun, Fun!! The time just FLIES by!

Thank You!!
You rock!
Nadine

Tracy Reifkind said...

Nadine!

Sweet! Like I mentioned, I was going to use the 20kg, but you know what? Sometimes "more" is not "more". I'll be writing a blogpost about that soon.

You are a very smart person to actually take the time and de-code these free workouts! Good for you!

Hanneke said...

I did this workout this morning. Loved it!!!! I thought it was going to be bad when I started it but it actually got better halfway through.
I just found your blog, thanks for sharing your knowledge!!