A "Plus 50%" workout is technically when you increase the rep count by 50% without additional rest, but in this version I kept all work and rest periods "equal" with the idea of first increasing the ability to swing 50% more reps. The next version takes those extra 50% rep counts into the rest period...but start here first!
1st rotation
10 2 hd sw x 2 (30 sec total per set, 15/15 work/rest)
15 2 hd sw (45 sec total, 22.5/22.5 work/rest)
10 tr x 2
10 tr + 5 2 hd sw
1/2 sw ld x 2
1/2 sw lad + 5 2 hd sw
5/5 x 2
5/5 + 5 2 hd sw
10 R
10 L
10 R + 5 2 hd sw
10 L + 5 2 hd sw
9.5 min, 190 swings
2nd rotation, repeat with only 1 set of 10reps and one set of 15 reps
10 2 hd sw x 1 (30 sec total, 15/15 work/rest)
15 2 hd sw (45 sec total, 22.5/22.5 work/rest)
10 tr x 1
10 tr + 5 2 hd sw
1/2 sw ld x 1
1/2 sw lad + 5 2 hd sw
5/5 x 1
5/5 + 5 2 hd sw
10 R
10 L
10 R + 5 2 hd sw
10 L + 5 2 hd sw
7.5 min, 150 swings
3rd rotation, no 10 rep sets, only 15 rep sets
15 2 hd sw (45 sec total, 22.5/22.5 work/rest)
10 tr + 5 2 hd sw
1/2 sw lad + 5 2 hd sw
5/5 + 5 2 hd sw
10 R + 5 2 hd sw
10 L + 5 2 hd sw
4.5 min, 90 sw
21.5 min, 430 swings
6 comments:
Stitches out! I'm healed! Did this T.S inspired practice 10 1hand sw L/R, 20 Tr, 10 Sw-Tr, 20 2h Sw...80 reps two minute sets, 10 sets, 2:1...30 minutes of fun and adventure. I'm doing two minute sets!
Yes it's a killer, I only used the 16kg, But I believe I could've done it w/ the 20kg. I mean there are two minute sets on "The RDBT 2.0" but this is the most 2 minute sets I have ever done. Gonna make it a once weekly thing. Time to cook for the Missus. Thank you Ma'am!
I just want to say - you are so cool! I can't believe how generous you are with your blog posted workouts. I did one this morning and look forward to the backlog of workouts that you provide for free. I did buy your book and I ordered your first DVD today so I am supporting the industry, still your blog is just a fountain of information. Working hard to find my way to lose 100 lbs. like you did. I am most receptive to the things you say about the emotional connections to the body while swinging, how you have to be engaged body, mind and spirit.
Somewhere in there I feel I will find my answer.
Guy,
Ready for 3 minutes? It's a comin' I told you I did a roundabout ladder workout up to 10 swings (switch on 10). That's 120 freakin' swings...and that was after 110, after 100, after 90, after 80, starting at 40 reps!
I'll take you through it this week, but maybe I'll go up 2 reps at a time and then ladder down...
Beverly,
Thank you so much for recognizing and commenting on the value of my time and effort! I really appreciate hearing that there are more and more people taking advantage of these rep for rep, work along videos that I post...it's fun huh?
Training kettlebells forces you to be engaged in your performance as you feel your athletic abilities increase dramatically fast! Takes your mind of all of the other BS!
That's my future goal doing T.S practices w/ a 3:1.5 work rest ratio, should be engrossing to say the least.
thank you SO much, Tracy - your swing-a-long ;) videos are wonderful, I really appreciate your expertise, no nonsense, dte approach and passion for Kettlbell Training.
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