Monday, April 4, 2011

Beginners "100" Swing routine


Here is the first of 3 workouts themed "100" This entire workout is all done at an equal work to rest ratio, and we get to the "100" total in 5 sets instead of 4....progression is always #1 priority.

Beginners

10 10 20 20 40

10 2 hd sw x 2 (20 reps)
10 tr x 2 (20 reps)
1 sw 1 tr x 10 (20 reps)
3 sw 1 tr x 10 (40 reps)

5 min. 100 reps

worksets w/12kg

10 tr 15/15
10 2 hd sw 15/15

1 sw 1 tr x 10 30/30
20 2 hd sw 30/30

3 sw 1 tr x 10 1.0/1.0
40 2 hd sw 1.0/1.0

1 sw 1 tr x 10 30/30
20 2 hd sw 30/30

10 tr 15/15
10 2 hd sw 15/15

10 min 200 swings

repeat first warmup rotation as a cool down in reverse order

3 sw 1 tr x 10 (40 reps)
1 sw 1 tr x 10 (20 reps)
10 tr x 2 (20 reps)
10 2 hd sw x 2 (20 reps)

5 min. 100 reps

total workout 20 min 400 swings

7 comments:

Judy said...

Thanks, Tracy! BTW - my invite to the flip video has expired - is it possible to renew - or was it taken down because you'll be releasing a new dvd? Thanks

Tracy Reifkind said...

Judy,

I didn't even know those things expired, but we did not take it down.

New DVD's coming though, and they'll be priced about the same as taking one of my classes....only you get to do the workout as many times as you want!

Polyphemus said...

Tracy;

I can't decipher your shorthand.
"10 tr x 2 (20 reps)"
Isn't this the same as 20 transfers? If not what kind of work rest is meant?

I gather than numbers like '15/15' indicate work/rest seconds

10 10 20 20 40

10 2 hd sw x 2 (20 reps)
10 tr x 2 (20 reps)
1 sw 1 tr x 10 (20 reps)
3 sw 1 tr x 10 (40 reps)

5 min. 100 reps

worksets w/12kg

10 tr 15/15
10 2 hd sw 15/15

Tracy Reifkind said...

polyphemus,

That means 10 transfers times two sets. As I mentioned everything is equal work/rest, so that translates into

10 2 hd sw, 15/15 (work to rest in seconds)
10 2 hd sw, 15/15
10 tr, 15/15
10 tr, 15/15
1 sw, 1 tr x 10, 30/30
3 sw, 1 tr x 10, 1 min./1 min.

a total of 6 sets

Polyphemus said...

Thanks, much clearer. I am still working on the minute for 20 min. Alternating between ½pood for transfers, work into rest (day one) and ¾pood up to full 20 rep sets--achieved as of yesterday.

I have the 'Progressions' dvd and have been following your posted workouts for future progression ideas.

Polyphemus said...

Thanks, much clearer. I am still working on the minute for 20 min. Alternating between ½pood for transfers, work into rest (day one) and ¾pood up to full 20 rep sets--achieved as of yesterday.

I have the 'Progressions' dvd and have been following your posted workouts for future progression ideas.

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