Saturday, December 24, 2011

"25" Christmas weekend workout!

Currently I'm trying to upload the accompanying video.  I was hoping to post and entire 30 minute class, lead by me, but I decided to break it down into 2 parts.  Two parts because you can chose to repeat the first part for a 600 swing rep workout, combine part 1 and part 2 for another workout, and finally, train Part 2 twice over for yet another workout!



Sick of "5 rep" work sets?  Too bad!  Because the really hard version is coming next week!  What a way to ring in the New Year....with the most boring of boring, hardcore, do it or die workout!  Anybody can do stuff they love, and/or are good at, but will you do the boring, hard, repetitive, long and heavy stuff?

These workouts are based on "25" swing reps.  First, 5 reps x 5 sets = 25 reps total.  Then there are 20 rep one hand swing combinations + 5 more 2 hd swings....the extra five reps takes you into your rest period, making this entire workout slightly more work than rest.

Tracyrif's "25" Christmas Day workout

1st half



5 x 5
20 tr + 5 2 hd sw x 3 sets


5 x 5
1 sw/1 tr x 10 (20 reps) + 5 2 hd sw x 3 sets


5 x 5
5/5 x 2 + 5 2 hd sw x 3 sets


12.75 minutes, 300 swings 

Option #1, repeat this first half one more time, but you can chose a heavier bell for 5 x 5 work sets, total workout 600 swings, 25.5 min (30 sets of 5 reps total)

In the second half of this workout I stay with the 5 x 5 worksets, but ladder down the one hand swing sets.  This means you will be swinging more 5 reps sets!

2nd half


5 x 5 (1.25 min)
20 tr + 5 2 hd sw x 2 sets (2 min)


5 x 5
1 sw/1 tr x 10 (20 reps) + 5 2 hd sw x 2 sets


5 x 5
5/5 x 2 + 5 2 hd sw x 2 sets 


9.75 225 swings

5 x 5 (1.25)
20 tr + 5 2 hd sw x 1 set (1.0)

5 x 5
1 sw/1 tr x 10 (20 reps) + 5 2 hd sw x 1 set


5 x 5
5/5 x 2 + 5 2 hd sw x 1 set


6.75 min 150 swings

16.5 minutes total 375 swings. 

Option #2 Complete the 1st half one time, complete the second half one time.  29.25 minutes, 675 swings. (45 sets of 5 reps total)

Option #3 Double this second half of this workout for 750 swings, 33 minutes.  (Use a heavier bell in the second half for the 5 x 5 work sets) (60 sets of 5 reps total)

Sick of "5 rep" work sets?  Too bad!  Because the really hard version is coming next week!  What a way to ring in the New Year....with the most boring of boring, hardcore, do it or die workout!  Anybody can do stuff they love, and/or are good at, but will you do the boring, hard, repetitive, long and heavy stuff?



Don't think I forgot about snatches!  After I taped the first "25" swing workout (675 swings), I taped the second, advanced "25" workout (800 swings)...then it was time for "25" Snatches!  So if you only want to snatch today, here it is:


"25" sets of 10 snatch reps, done "on the 30 seconds"


I started each set on the 30 second interval.  I was snatching at a quick pace, but I wouldn't describe it as "Max" pace.  It took me about 20 seconds to snatch 10 reps, leaving me with a 10 sec rest period.  I alternated R and L every other set.


12.5 min, 250 snatches


Next came 10 sets of "25" reps!


I took a whole minute to complete my 25 snatch reps, resting an entire minute between sets.  Originally my plan was to only rest 30 seconds (cutting the time by 2.5 minutes), but I had already done 1475 swings, 250 snatches...what was the hurry?  Besides I had 4 other women training alongside me and I didn't feel the need to keep up such intensity!


20 min, 250 snatches.


Total Christmas Day "25"


1475 swings
500 snatches.

12 comments:

Mark Reifkind said...

amazing my love. I never see you break form, no matter how hard or heavy, you never break form. Unreal :))

Tracy Reifkind said...

Sweetie,

I'm so glad you love me!

Mark Reifkind said...

forever :))

Jen said...

Merry Christmas you two love birds.

<3 <3

Tracy Reifkind said...

Jen,

"...and all that jazz" lol

You guys have a fabuloso day!

Tedee said...

Hi Tracy,

Merry Christmas! Thanks you for this workout. I decided to combine your "5 rep' swing workout with the first part of this "25" Christmas weekend workout. WOW! I really enjoyed it...830 reps total. I used a light bell, but it was work!!! Can't wait to see your advanced version. Keep'em coming Tracy.

Tracy Reifkind said...

Tedee,

super glad! I'll give you the variations and you put them together!

No worries...I will keep them coming! Oh, and still waiting for Roundabout 2.0 DVD's. I'll check again this week.

guy said...

Did'nt do the 5 rep yet, but this AM I sucked it up and did "The Roundabout 2.0 w/ the 20kg both parts, I felt it yeah! I'm Happy:)

guy said...

Ma'am, I'm thinking of doing the 5 set practice on tue and then doing the RDBT 2.0 on fri (my swing days, ..I do the Titan challenge tgu ratchet ladder practice on Mon & thur). Any opinions? Thanks.

mollyfn said...

Did the first two parts yesterday - THANK YOU SO MUCH for posting this. It's not been easy for me to get to class, and having this guidance is huge. I'd even pay for web classes... :)

Tracy Reifkind said...

Guy,

Congrats on using the 20kg for 2.0! that's a long workout!

I'm not familiar with the other stuff you are doing on Mon/Wed, so I can't comment on that. BUT, one of the things you should take advantage of in the shorter rep/rest workouts is using a 24kg, or dbl 16's for work sets 10 reps or less!

I talk about using a the lighter bells in the latest video for a reason. Power and speed are other kinds of intensity that needs to be worked as much as heavy and slower. When I use the description of "speed" I'm not talking about speeding up the bell throught the whole swing rep, but accelerating backwards, into the down stroke and accelerating out in front of you. Maintaining the float/drop so as not to "speed" up the number of reps, but "speed" the individual rep at the right time.

Now you know why I prefer to video tape this stuff...too much explanation.

Tracy Reifkind said...

Hey Mol...

You've always known there are tons of swing routines on my blogs...and now I'll be video taping a lot more, including snatch workouts. Also, I am working on webcasting my classes. It's first on the list in Jan-March before my book is released. I've already looked into it I just needed an appropriate location.

Not sure how many people like you, and guy, and nadine, and teedee are out there practicing....but I have so much of this stuff it'll just keep coming. Good Lord, I can't even post 50% of the workouts I choreograph! I did three killer routines today, none of which will get to be public...no time!

Oh, and thanks!