Thursday, May 3, 2012

BCBE full version

I had a nice swing / press workout this morning, taking it easy so I can go into the weekend, as Mark would say, "hungry"!  I practiced some of the routines I'll be teaching on Sunday and I'll practice more this Saturday in all three of my classes....although I do have something lined up for all of you Snatchaholics after the weekend!

Here is the workout I did in Plymouth MN two weeks ago, only all rest periods, all rest periods, were only 15 seconds long!  I took them through a short 10 minute warm up first...(the warm up routine is coming, as it's part of this weekends classes)

10 2 hd sw10 tr,  1/2 sw ld, 5/5, 10 R, 10 L, 5/5, 2/1 sw ld, 10 tr, 10 2 hd sw (15/15 sec rest between all 10 rep sets, 5 min) (video)

10 2 hd sw + 10 tr (30 sec rest) 1/2 sw ld, 5/5, 10 R, 10 L 5/5, 2/1 sw ld, 10 tr + 10 2 hd sw (30) (5 min)

10 2 hd sw + 10 tr + 1/2 sw ld (45 sec rest) 5/5, 10 R 10 L, 5/5, 2/1 sw ld + 10 tr + 10 2 hd sw (45) (5 min)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 (1 min rest) 10 R,  10 L  5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R (1 min) 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (1 min)(4.5)

10 2 hd sw + 10 tr + 1/2 sw ld + 5/5 + 10 R + 10 L + 5/5 + 2/1 sw ld + 10 tr + 10 2 hd sw (2.5 min) (video)

23.5 min
600 swings


Nadine said...

Loved it!! --> think laugh in's Joanne Whoorley! ;)
Used the 16kg, took :15 rests!!
I hope you always use your powers for good!!LOL

thanks Tracy!

Tracy Reifkind said...


Those last 3 sets, 2 sets of 50 and the last one of 100 with only 15 sec rest is serious! I wasn't planning on it going down that way and those poor unsuspecting kettlebellers...everybody survived though and had a great sense of accomplishment when it was over!

Hanneke said...

Thanks for writing it out the way you did with the colors and everything.
I"m somewhat dyslectic when it comes to numbers and this really gives me a good visual

I did two rounds of this. First the way you wrote it down with a heavier bell, and the second round with a lighter bell and only 15 sec rest all the way. Loved it!

Tracy Reifkind said...


Now you know why I did not post this version first! The whole concept of "burning the candle at both ends" is a fun one and I'm glad I decided to keep it "color coded"! lol

Personally I visualize numbers. I can see the combinations in my head, work them out as I go along and then sort them all out for all of you!

You should have been in my first class when I was working this one out! Not fun! tons of swings, no real direction until the 3rd class! Now I've got the progressions, so it will build from here.

Tedee said...

Hi Tracy,

I LOVE, LOVE, LOVE this workout! Thanks for posting! I haven't been in touch for awhile, but I am reading your bolg, and I want you to know how much I really appreciate all that you do!


Tracy Reifkind said...

Hi Teedee!

I'm always happy to hear that people are actually training with me! I find it hella fun and I just want everybody to come along for the ride!

Thanks for your comment, and I've got to organize my workouts one of these days because there are so many good ones!