Friday, January 27, 2012

"Plus 50%" Swing/Snatch workout #2


Here is the workout I did on Thursday morning.  Using four of my progressive swing combinations and four progressive snatch combinations (six for the Inter/Adv. version), it is the best of both worlds!

I ran out of batteries in my flip during the second rotation, but I'm sure you'll get the idea after watching the first video.  In rotations 3-6 I only lead you through the snatch portion, no point in watching me repeat the swings.  Although I would be interested if anyone uses these videos as "work along" or just for demonstration purposes.  I'd be happy to include the entire workout, as I am doing it anyway!


warm up
10 2 hd sw x 4 (15/15 = 2 min. 40 sw)


here's where the first video starts.....

rotation #1
10 2 hd sw
10 tr
1/2 sw ld
5/5 (all x 1 set = 2 min)
1 sw, 1 sn, 1 tr x 6 x 1 set (30/30)
"    "   + 10 2 hd (45/15)
"    "   + 10 tr
"     "  + 1/2 sw ld
"     "  + 5/5
7 min. 140 sw, 30 snatches





rotation #2
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
1 sn, 1 tr x 8 x 1 set (30/30)
"    "  + 10 2 hd (45/15) (this is where the batteries run out!)
"    "  + 10 tr
"    "  + 1/2 sw ld
"    "  + 5/5
7 min. 120 sw, 40 snatches



rotation #3
10 2 hd sw (I'm changing batteries during my rest periods, lol!)
10 tr
1/2 sw ld
5/5 sw
5/5 snatch x 1 set (30/30)
"    "  + 10 2 hd (45/15)
"    "  + 10 tr
"    "  + 1/2 sw ld
"    "  + 5/5
7 min. 90 sw 50 snatches




rotation #4
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
6/6 snatch x 1 set (30/30) (video starts here)
"    " + 10 2 hd (45/15)
"    " + 10 tr
"    " + 1/2 sw ld
"    " + 5/5
7 min. 90 sw, 60 snatches


28 min  480 swings, 180 snatches (660 reps total)




rotation #5 (bonus/adv.)
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
7/7 snatch x 1 set (30/30)(video starts here)
"    " + 10 2 hd (45/15)
"    " + 10 tr
"    " + 1/2 sw ld
"    " + 5/5
7 min. 90 sw, 70 snatches ( 35 min. 570 sw, 250 sn, 820 reps total)




rotation #6 (bonus/adv.)
10 2 hd sw
10 tr
1/2 sw ld
5/5 sw
8/8 snatches x 1 set (30/30)(video starts here)
"    " + 10 2 hd (45/15)
"    " + 10 tr
"    " + 1/2 sw ld
"    " + 5/5
7 min. 90 sw, 80 snatches (42 min. 660 sw, 330 sn, 990 reps total)





Zowie!  I managed to get a meatloaf finished, 5 servings of chicken/turkey pate done, publish this workout, and now I'm off to yoga, lunch packed, extra coffee made....all before 6:30am!  I may add more information to this workout post, but if you have any questions just comment and when I get back this afternoon I'll fill in any gaps.


Enjoy!  (the weekend and the workout!)

18 comments:

Diana said...

Tracy,
Holy crap....I thought the Swing+50% was confusing! What I need is for you to make an audio tape of this, that would be easier for me to follow than to write this all down and then try to read it again later!
All I'd have to do is just put my ear buds in and have you telling me what to do! I know the moves, I don't need to "see" 'em.
You think I'm kidding I'm don'tcha?

shortnginger said...

Have to agree with Diana maybe this could be published as a podcast! How awesome would that be - gonna do my best to hit this workout on Sunday - so I guess I'll curse you on Monday am
Keep up the good work
Sng(uk)

Tracy Reifkind said...

OK guys....you are making this way more complicated than need be. The ONLY thing that changes from one rotation to the next is the snatch portions! Everything else is exactly the same!

But....since we lost our lease at Girya and were forced to move to another location (Noxcusesfitness.com) my primary consideration was a location that would accommodate webcasting...stay tuned!

Thanks for your support!

Jen said...

Love this workout! I really like that you have mixed swing and snatch - looks exciting to me! Still a beginner and just learning but happy that you put up so many great routines to try!
Thank you!

Jen said...
This comment has been removed by the author.
Hanneke said...

I had a personal training lesson with Andrea in Seattle. Thanks for recommending. I guess I'm just starting my journey! Loved it!

Marie said...

Wow! Can't wait to try this one on Sunday. We did the +50 today and holy cow...my forearms have never felt like that befor...EVER!! I love snatches, so I am really glad that you mixed them in with swings. And yes, I would LOVE to see a full workout. My daughter and I work out together at work - she's leaving and I'm coming, so we have an hour in between-I always have my iPad, so it would be perfect for us! I usually just have your workouts printed out and follow along, but believe me...I definitely get confused sometimes and can't remember what you demonstrated. So yes, please do a complete workout, that would be fantastic! Thank you so much for what you do. I know I've said it before, but I'll say it again...you are my inspiration. Now...if I could only get the diet cleaned up...

guy said...

I got it! Great Sat AM practice thank you! How'd the meatloaf turn out?

Cynergies said...

Please, please begin to explain/describe the purpose or functionality of your workouts. Why make them so involved if the goal and ultimate purpose is the same. I want to improve strength and over all muscle, do I need to do 15on/15off. I found your blog a while ago and was inspired but not really getting it any more. Also, would like you to explain the purpose of multiple yoga sessions a DAY. If I was your instructor I might recommend you ease off. One session would be all needed and the benefits of a second class would be negligible go home and rest is what I would tell you.

guy said...

I think that a Plus 50 Training dvd should be in the working, know what I mean, nudge, nudge.

Tracy Reifkind said...

Jen,

most of my students love combining the two movements through the whole workout. I have to admit I prefer just swings, at least for 30 minutes first....30 min goes by fast!

Tracy Reifkind said...

Hanneke,

Andrea is the real deal! You'll have to email me with some details, I'd be curious about what changed for you, if anything. Are you still thinking about doing the upcoming HKC in Chicago?

Tracy Reifkind said...

Marie,

yep...the diet! Just keep training. The idea is for the training to motivate you to make the changes you want to make in your diet.

Tracy Reifkind said...

Cynergies,

Well...interesting.... At first your comment made me feel defensive, and I don't like feeling defensive.

What I do, and how I train is not for everybody. The difference is that the kettlebell swing (and other KB movements) are accessible and safe for everybody no matter what age, gender or level of conditioning. What other exercise/sport/training could you say that about? How would you advise someone 100lbs overweight to start a training program?

I taught a 65 year old woman with a double hip replacement and a 30 year old fit, male, chiropractor in the same lesson to do the same thing (swing) with the same benefits for both.

Now back to you specific question about my own workout routines.

So you are 65 or you are 30 and you learn how to swing....now what? OK...15/15 on/off....OK....now what? Fine do that! Keep doing it if that's what you want to do. You will still change your body, your health in the fastest and safest way possible. And to be honest I would and could do exactly that if I had to, because I know the transformative power of the swing...but I can do so much more and have so much more fun! This is fun to me.

The nature of my kb training is "progressions", how to make it harder without getting bored. These routines are not complicated to me. I share them for free, I"m not asking anybody to pay for them, or to DO them. If you try them and you think they are fun,like I do, then great!

Whatever you do that motivates you to want to get better, stronger, more fit, whether it's running, Pilates, Bodypump, go for it!

"The nature of athletic training as told to me by MRKC (my husband, Mark lol). Increasing loads with either more weight, more reps or shorter rest periods. Adapting to what you are doing and being able to do more. Increasing work capacity and strength endurance, It's not just "working out" it's "training". "

Now for your point about two yoga classes. Again, I really don't want to come across as defensive but you asked me to explain.

First of all I'm in the business of being, and staying fit and healthy (hopefully!). This is my job, I have the time! Children go to school, that's their "job". I don't have to work for a living, my kids are grown, I love being inside of, and moving my body, and also challenging my fitness while improving a skill.

I agree that if you are training for the wrong reasons, like to "burn calories" or for bragging to others how much you exercise then that's not a good thing. Not to say I haven't fallen into that trap myself, I have. But I know better...doesn't mean I'm perfect.

I have extremely tight hamstrings (could be all those swings? lol) and most times it takes the second class for me to be able to best express the postures I'm trying to improve. If I know I'm only attending one practice many times I need to walk for 20-30 minutes before hand so I don't start class completely cold. I find the first class almost negligible! It's the second one that better.

Bikrams yoga almost breeds obsessive over-trainers and the teachers are the worst! Double and even triple classes while also teaching on the same day! Not good....for me! Everybody finds their own way. Sure I have an opinion about it, same as your opinion about my training.

My blog is about how I am finding my own way. Your comment and all the comments people are generous enough to take their time to leave always benefit me. Thank you for taking your time and for your care and thoughtfulness about my well being by asking these important questions.

Tracy Reifkind said...

Cynergies,

Whoops, one more thing about my yoga training. I attend 5-6 practices per week, never taking two "doubles" back to back days. Usually I practice once Sun., Mon., Wed., and 2 on Friday, resting on days in between. Or I used to do doubles M, W, F. I don't think 5-6 yoga classes within a weeks time is too much....for me.

Tracy Reifkind said...

Guy,

What I like best about the "Plus 50%" is the reason why I came up with it in the first place....I have mixed level classes and I needed a way of challenging everybody within the same class.

The extra 50% work is optional! Without it all of the worksets/rest intervals are "equal". Anyone can add in the extra work as needed, IF needed, totally not necessary. (Do the same workout with a heavier bell but none of the extra work. Same but different.)

As far as more DVD's. Not sure the future of DVD's but good stuff is on it's way, no worries!

Thanks for the support!

Gayle said...

I'm getting back to some KB work after a minor back tweak (non-kettlebell incident), and finally got a chance to dabble with this.

I just repeated rotation #1 three times (easing back in), and it was FUN! I love the combo and the shorter sets were perfect. Can't wait to try the whole thing "as-is"...hopefully next week. :)

Tracy Reifkind said...

Gayle,

Thank you for self scaling the work loads, and personalizing this routine! That's exactly what I hope everyone does.

You'll be good as new before you know it!