Thursday, April 21, 2011

Thursday Dbl's....for weenies....not!

Good-ness! The one workout that is the hardest for me to do alone is my doubles and/or press workout. It's hard for two reasons, dbl's are heavy that's why I prefer to keep the rep count at 5, even swings, and five reps don't fit evenly into intervals, so it's much easier to do with a partner (s)! Of course I write all of my own workouts and let me tell you...as much as I like to kick my own ass, sometimes I find myself turning into a big weenie. This may be because I swing for about an hour before hand? (maybe, huh?) It's not like I skip the swings.....

40 minutes of swings

15 minutes of swing/snatch combinations

33 minutes doubles workout

10 minutes of video taping dbl's workout!

10 minutes of clubbells
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33 minute
double presses and light dbl snatch workout

5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/15
10 dbl snatches 30/30

5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/15
11 dbl snatches 30/30

5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/15
12 dbl snatches 30/30

5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/15
13 dbl snatches 30/30

5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/15
14 dbl snatches 30/30

5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/15
15 dbl snatches 30/30

etc....all the way up to

5 dbl cl 15/15
4 dbl pr 15/15
4 dbl pu pr 15/15
4 dbl jerk 15/15
20 dbl snatches 38/22

Basically as I try to explain in the video, each rotation has 5 sets. 4 sets of short dbl cl/presses and one longer set of dbl snatches. Each rotation took 3 minutes to complete, each rotation added one extra dbl snatch rep in the same 30 seconds time until I reached 17 reps. At 17 reps I worked into my rest period. In other words the first seven rotations I did 10-16 dbl snatch reps, adding one extra to each rotation. I had to set the pace slightly faster each rotation. It's physically impossible to do more than 16 light dbl snatch reps in 30 sec, which is a Vo2 Max pace.


Originally I was going to weenie out and ladder up to 15 and the ladder down. I knew each rotation only lasted 3 minutes so I had to repeat it at least 10 times for 30 minute workout. 10-11-12-13-14-15-14-13-12-11-10..... But I rose to the occasion....it was only a 30 minute workout for God's sake! 10-11-12-13-14-15-16-17-18-19-20...it'll start getting hard around 15!


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6 comments:

  1. DianaApril 23, 2011 at 5:00 AM

    Nice "grunt" workout! I've been kind of doing the same thing lately-adding "doubles" back to my life. I don't like jerks (OK, that could be taken a million different ways!) so I do double squats instead. I hate squats-which is why I made sure I put them in there! Getting a grunt workout started is a bitch, but once I'm done-they are some of my favorites for how I feel after wards! Nothing better than lifting heavy stuff!
    PS/I would have put the bacon in the soup!!

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  2. NadineApril 23, 2011 at 12:57 PM

    Okay, you have inspired me to try the double snatch. LOVED IT!!! I tried it today with 2 8kg's...the first few were a little off balance, but once I got it, it totally rocked!! thanks for the inspiration!!

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  3. Tracy ReifkindApril 25, 2011 at 7:42 PM

    Diana,

    one of these days you are going to like jerks (of the KB kind!), they add a cardio element into presses. It was kind of a "off" week for me which explains the 15 sec work sets!

    Tomorrow I'm going to my first Zumba class....I would love to see you do Zumba, lmao. yep it's a challenge....let me know how it goes for you! You might love it!

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  4. Tracy ReifkindApril 25, 2011 at 7:45 PM

    Nadine,

    some of my favorite double snatch worksets are 2 minutes long....talk about some tired shoulders! I think I did 10 sets on time, 2 min on, 1 min off, but for the life of me I can't remember how many reps per 2 minute set....I would have to guess 48 though.

    Whew! 480 double snatches. Even though I used the 8kg's it's still a challenge...nothing wrong with light bells! (I may do this tomorrow...what the heck, right?)

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  5. UnknownApril 27, 2011 at 6:52 AM

    Hi, Tracy!

    I am new to your site after reading about you in "Four Hour Body". I thought I read somewhere that you were coming out with workout DVDs? Are they available now? How do I get one? You are such an inspiration!

    ReplyDelete
  6. Tracy ReifkindApril 28, 2011 at 4:58 AM

    Hi Laura,

    I have 2 workalong DVD's that I will release shortly. One is ready and I'm just waiting for the 2nd any day. For some reason the more advanced one was completed first, so I'm waiting for the beginners workout so I can make both available at the same time.

    Neither of them, nor my current DVD "Programming the Kettlebell Swing" teach the movement of the kb swing, just how to use it for a workout. If you need to learn it then Mark and I will have an instructional DVD teaching the kb swing available through Dragon Door by the end of May. It's called "Mastering the Hardstyle Swing"

    Thank you for your interst, and your comment

    ReplyDelete