Sunday, November 27, 2011

A Typical Saturday....Rep Count

This morning I started to journal all three of the workouts I lead my Saturday classes through, and I thought it might be fun to add up all of the reps I did in the 2 hours and 45 minutes worth of training. Because I have a very deliberate way of designing workouts based on progressions, groups and patterns of rep counts and timed intervals, it's easy for me to remember and record exact routines. This including how long a set, rotation, or entire workout lasted, in addition to rep counts.

When I train I watch the second hand on a wall clock for pacing, and to time the length of a work/rest set (that's why you see me looking up all the time). I use a Gymboss to count the number of work/rest set intervals. Fun fact: When we taped "Mastering the Hardstyle Swing" I did not have a wall clock, or use a Gymboss....that's why the first workout goes past the 25-30 min time frame I originally designed!

Yesterday I actually had a lighter load, although I did have a private after my three classes, I did not have an additional "Learn to Swing" group (45 min). Knowing this in advance I decided to push the workouts a bit with a double swing routine using a method I created last year and I've done a few times's hard! I did take video but it doesn't provide enough direction, so I'm going to tape and intro to the method and post it soon. I did the workout twice, the first time with Meg and two 12kg's, the second time around I used two 8kg' was the last 30 minutes of an already long morning (after snatch testing). Near the end of the first dbl workout the name of the routine became obvious to me.....I'm going to call it "Sour Puss"! Once you try it, you'll know why!

Here are my rep counts for all three classes:

280 swings w/12kg
120 snatches w/12kg

82 16kg snatches
85 14kg snatches
102 12kg snatches
280 double swings w/ two 12kg's
240 single swings w/12kg

420 swings w/12kg
260 snatches w/12kg
280 double swings w/two 8kg's
240 single swings w/8kg

1740 swings
649 snatches

I don't usually add up a total rep count much less post my numbers. My training is not about how much I can do compared to anyone else, and neither should your training. I've been training high volume for years and I love it! Time flies by as I get into the rhythm and momentum of my workouts as my focus is not how much I can do, but to share my kind of fun with my students. Nothing makes me feel more capable to do anything than the strength and power I get from my translates into so many other parts of my life....maybe every part of my life!

PS I publicly introduced my double kettlebell method in Seattle this past'll be coming soon to everyone! Picture above is of my double swing "Sour Puss!" lol


guy said...

Another great post! By the way today, I completed both workouts on your Roundabout 2.0 DVD! I used a 16kg and a 20kg. I'm Very happy about doing that. Now my goal is to complete both workouts someday with just the 20kg! LOL.

Tracy Reifkind said...


That's impressive! The bells the two guys in the video used, Brian the 16kg and Chris, who I think tried to use the may have been the 20, but I don't think so!

Brian trained with me for over one year and Chris(RKC) only trained with me intermittently. Although he was very familiar with my high volume training as his wife, then girlfriend, Gen (to my right) trained with me for months.

I think you will get some mileage out of that workout!

Tracy Reifkind said...
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Maribel said...

You're a beast Tracy! The 9am training you did with us was tough! and that was you're third round. Goodness!

Tracy Reifkind said...


I'll take that as a compliment!

By the way...that last rep count was your workout! Who's the beast?


660 swings
280 double swings
260 snatches

shortnginger said...

tracy as a new follower of yours from the uk

these posts are a great help

there is little out there in the uk for kettlebell enthusiasts - without paying a fortune

thanks again!!!!!!!!

Tracy Reifkind said...


Thank you so much for your comment, interest and support! It's the reason I keep this up.

Tracy Reifkind said...
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