Friday, March 2, 2012

"55" Happy Birthday Sweetie


It's not hard to figure out I like designing workouts that go along with a theme.  A theme celebrates and provides the inspiration for a "goal" number.  In this case Mark's 55th birthday was yesterday, March 1st, and here is the workout I designed and trained especially for this occasion.

I've included a video intro explaining some of the things I like about this workout.  Although I would not suggest sets of swings past 40 reps (1 min) a "beginning" level, this workout only has 3 sets above 40 reps and gives plenty of rest...most of the time!  The rest periods provide much more relief in the second half of each rotation making the first half challenging for every level, so hang in there! In this short intro I also explain the one had swing ladders I use in this workout.  I'm not using my own one hand swing ladder combinations although they are another option....hmmnn...anyway, instead I use "traditional" one hand swing ladders which means as the worksets increase in rep count I only add a single one hand swing at a time before the transfer swing (you'll see).



FYI, in this variation I used only one bell in the first rotation and switched to a heavier bell for the 2 hd swings in the second rotation.  I posted both rotations if you want to train along.

This past Tuesday I used one heavy bell and trained it all with 2 hd swings....very, very challenging!  In fact I think that's the most difficult....but no need for the most difficult right off the bat, save it for another time...or not.


warm up


5 sets of 5 reps done "on the 15 sec" (25 reps)
1.25 min.


work sets (I'm waiting for video to upload and will post it as it becomes available)


5 2 hd sw(15)
10 reps, 10 tr (15/15)
15 2 hd sw (22.5/7.5)
20 reps, 1 sw/ 1 tr x 10 (30/30)
25 2 hd sw (37.5/22.5)
30 reps, 2 sw/1 tr x 10 (45/45)
35 2 hd sw (52.5/37.5)
40 reps, 3 sw/1tr x 10 (1 min/1min)
45 2 hd sw (1 min 7.5 sec/52.5 sec)
50 reps 4 sw/1 tr x 10 (1.25 min/45 sec)
55 2 hd sw (1 min 22.5 sec/37.5 sec)

14.25 min 330 swings





repeat!


28.5 min. 660 swings

total 29.75 min 685 swings (including warm up)

You can always use this workout as a template only working sets up to 25, 35, or 45 reps....hey, I think I just came up with this weekends workouts!  Seriously, I think I will design on that ladders up each rotation...practice this one and I'll post the next over the weekend.  Shorter rotations leading up to the longest one....fun stuff!


7 comments:

Anne said...

SO stoked to roll this next week!! (and really looking forward to being back on Saturday!)

Mark Reifkind said...

thank you my love. I look forward to the next 55 years by your side :))

Tracy Reifkind said...

Anne,

It's great having you. For sure any damage you did in Vegas will be swung off!

I'm sure everybody will want to know how the RKC went for you!

Hanneke said...

I did one set of this yesterday at the end of my training. Did all two hand swings with the 14 kg. Holy Cow it was hard! That's what I always like about kettlebells, they keep surprising me!!

Judy said...

I've done this twice - loved it! Thanks so much for your generosity in sharing.

Tracy Reifkind said...

Hanneke,

Did you miss the part where I wrote that the 2 handed version was the hardest? lol!

Told ya

Tracy Reifkind said...

Judy,

So much fun, so many variations! I did yet another version of this yesterday....really I have too many to post! And these just the swing workouts.

I'm super happy anytime anyone takes the time to "decode" and actually do my routines, so thank you for your support and for your comment.