Thursday, January 12, 2012

"Plus 50%"

I swear I don't know where I come up with this stuff!  Totally unplanned, as usual, 5:30am this morning I accidentally created a new, swing routine that's really fun and challenging for many levels, AND that can be completed in just about 30 minutes!  Love when that happens!  Practice this one, as written, because I'm sure there will be more variations of these combinations.

I encourage you to do this workout as written even if it seems like it has some long rest periods for those of you more experienced in training my routines.  It may seem as if the first rotation is not as challenging as the second, but it is in a different way.  Let me remind you that training is not always taking the shortest rest periods as humanly possible.  Training is about progression and practicing your skill to improve power and strength....not to gut out a workout, or see how little rest you take and compare it to anyone else....if the rest periods are too long then the bell isn't heavy enough, OR you are not moving it with the power and acceleration intended for this type of high volume training.....Train Strong!

One more thing...this is a complete beginning level routine (600 swings/30 min), if you do not add in the 50% extra reps suggested, and complete all sets with equal work/rest ratios.

Tracyrif Swing routine "Plus 50%

First rotation

5 2 hd swing x 2 sets

10 tr x 2 sets (15/15, equal work to rest)
10 tr + 5 2 hd swings x 2 sets (15 reps)

1 sw, 1 tr x 10 x 2 sets (20 reps per) (30/30)
1 sw, 1 tr x 10 + 10 tr x 2 sets (30 reps)

3 sw, 1 tr x 10 x 2 sets (30 reps) (45/45)
3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 2 sets (45 reps)

10/10 x 2 x 2 sets (40 reps) (1 min/1 min)
10/10 + 1 sw, 1 tr x 10 x 2 sets (60 reps total)

20.5 min., 510 swing reps

Alternate version for the last 4 sets
10/10 x 2 x 2 sets (1 min/1 min)
10/10 x 2 x 2 sets (1 min/30 sec)
19.5 min 470 swing reps

Second Rotation (video demo)

5 2 hd swing x 2 sets

10 tr x 1 set (15/15, equal work to rest)
10 tr + 5 2 hd swings x 1 set  (15 reps)

1 sw, 1 tr x 10 x 1 set (20 reps) (30/30)
1 sw, 1 tr x 10 + 10 tr x 1 set (30 reps)

3 sw, 1 tr x 10 x 1 set (30 reps) (45/45)
3 sw, 1 tr x 10 + 10 tr + 5 2 hd sw x 1 set (45 reps)

10/10 x 2 x 1 set (40 reps)(1 min/1 min)
10/10 + 1 sw, 1 tr x 10 x 1 set (60 reps total)

10.5 min 260 swing reps

Total workout 21 min., 770 swing reps

Alternate version for the last 2 sets
10/10 x 2 x 1 set (1 min/1 min)
10/10 x 2 x 1 set (1 min/30 sec)
10 min 240 swing reps
Total 29.5 minutes, 710 swing reps


Unknown said...

Fabulous workout this morning-thanks!

yuteralove said...
This comment has been removed by a blog administrator.
Tracy Reifkind said...


So happy you made it this morning, I really look forward to training with you on hoo Bruce will be leaving us...

Diana said...

I'll be one of the many who say that I know your workouts are killers and most of all fun, but damn....when I see all that "math"......I know it's going to take me a long time for my brain to sift through it and get it figured out! I guess that's why I love sticking to the basic 10-12 rep per 15 second base plan! LOL

Tracy Reifkind said...


Ah...but you have to go beyond 15/'s about NOT becoming efficient at 15/15.

That's why I post video! Just follow me and repeat!

But at the end of the day, do you pick up your bell and swing/snatch? Yep...that's what makes the difference!

Diana said...

"as humanly frickin' possible" the commentary!

OK, so I've got it written down, just hope I can read my writing when I do it. I'm wondering if I might change the second round to snatches instead....

Tracy Reifkind said...


that's my favorite part of that video, lol!

I'll have to work on a snatch version....I've already thought of it but I hadn't decided if I wanted to increase 50% the rep count (like the swings), or increase 50% the interval timing....

Oh, but I'll have to post the snatch workout I did on Saturday. It was surprisingly challenging.

Diana said...

Finally got around to doing this workout this morning. As usual, I wrote it down, not on purpose, just a tad different than yours....I ended up accidentally doing the 3 swings per arm 20 times for 60 reps instead of 30....and for the 3 swings, 10 transfer and 5 handed, I again did the 60 reps first ending up doing 75 days. Amazing how by just accidentally doing 3 swings L, then 3 swings R x 20 instead of 10 can add wonder the heart was a pumping today!
Good workout though....:)

Diana said...

OK....that's suppose to say 75 "reps" not "days" clue where that came from!

Tracy Reifkind said...



One time when I accidentally did twice as many reps it was a good thing....I was trying to do 1000 16kg swing reps without stopping. I decided to use "swing transfers" which equals 2 reps per count (as least the way I count them), well, forgetting I was counting every other rep by the time I got to 300 I thought, good God there is no way I'm going to make it to 1000...and then I realized I had just done 600 reps, not 300! That made the next 400 a breeze! Just realizing I was more than half way the adrenaline finished the job!