Saturday, September 1, 2012

"49" The last day and the last swing workout of my Birthday month!

I am posting two separate videos because until I get this editing thing down I can only post video under 10 minutes.  The firs vid is the warm up, but the "warm up" is the first set of the workout, only repeated twice. So the workout has 5 sets of 49 reps total. Same with the Advanced version, which I also have video of but needs to be either edited or posted the full 11+ minutes. either way, its an easy workout to understand and can be scaled for all levels.


I always like to start with practicing the swing combinations that are required during the training period. In this last "49" workout there are only 3 swing combinations;

2 hand swings (2 hd sw)
5 one hand swing right hand, 5 left hand swings, switching hands ON the 5th reps (5/5)
10 transfer swings, switching from R to L every rep (10 tr)

Warm up/ Workout (first video)

10 2 hd sw x 2 (1 min)
5/5 x 2 (1 min)
10 tr x 2 (1 min)
5/5 x 2 (1 min)
9 2 hd sw x 2 (1 min)

5 minute  warm up 98 swings


workout

10 2 hd sw + 5/5 (30/30)
10 tr x 1 (15/15)
5/5 x 1 (15/15)
9 2 hd sw (15/15)

49 reps 2.5 min

10 2 hd sw + 5/5 + 10 tr (45/45)
5/5 x 1 (15/15)
9 2 hd sw (15/15)

49 swings, 2.5 min

10 2 hd sw + 5/5 + 10 tr + 5/5 (1 min/1 min)
9 2 hd sw (15/15)

49 swings 2.5 min

10 2 hd sw + 5/5 + 10 tr + 5/5 + 9 2 hd sw (1.25 min/1.25 min)

49 swings 2.5 min (not including the last rest = 1.25 min)

196 swings, 10 min (unless you are stopping here, then 8.75 min)
294 swings including warm up practice, 15 min

repeat.  Start with 1 set of each of the warm up sets, or go right back into starting with the first set of the workout.

Advanced version #1 only changes the rest intervals to ALL 15 seconds.  Every other part stays exactly the same.


10 2 hd sw x 1
5/5 x 1
10 tr x 1
5/5 x 1
9 2 hd sw x 1


10 2 hd sw + 5/5 (30/15)
10 tr x 1 (15/15)
5/5 x 1 (15/15)
9 2 hd sw (15/15)
49 reps 2.25 min

10 2 hd sw + 5/5 + 10 tr (45/15)
5/5 x 1 (15/15)
9 2 hd sw (15/15)
49 swings, 2 min

10 2 hd sw + 5/5 + 10 tr + 5/5 (1 min/15)
9 2 hd sw
49 swings 1.75 min



10 2 hd sw + 5/5 + 10 tr + 5/5 + 9 2 hd sw (1.25 min/15)
49 swings 1.5 min

10 min total 245 swings.

Advanced #2  Choose either the longer sets to use all two hand swings, OR do all the short sets with two hands OR do all two hand swings!

14 comments:

beverly said...

And done!

What are the white floaty things? Birthday confetti? ;-)

Tracy Reifkind said...

Beverly,

I know huh? I have no idea, but I like your explanation!

Rachel said...

Hey Tracy! I just bought your book yesterday and haven't been able to put it down (or well ...I bought the e-book version so I haven't been able to step away from the computer, ha). I just got a kettlebell today.

My birthday is also this month!

guy said...

I was going to ask if you guys have cottonwood trees near your house (I do ..groan). Great workout, yet again. Not to sound greedy...but I'd still love the other two advanced workouts, once you can post em, no pressure. i can't edit my videos yet, technology is only lovely when it works :)

Diana said...

One arm swings drive me nuts, I think I'll substitute snatches for them instead and of course I'll make the last set of 2-handed swings 10 instead of 9 since I'm at the young age of 50!
Love the white crap floating around, reminds of my favorite white stuff that will soon be here.....SNOW!!

Tracy Reifkind said...

Hi Rachel!

Yay for birthday months! Keep me posted! And if you haven't liked my facebook fan page you should! I've post more often there, oh, and our Youtube channel has tons of videos!

Welcome!

Tracy Reifkind said...

Guy,

Yard work and landscaping has got to be he hardest work ever! Seriously!

I have to find out if I can get more than 10 minutes of video transferred into a file and then over to Youtube...

BUT....I got another Flip yesterday! Mark's training partner Nick had an older non HD Flip, so I'll be back to using that for longer vids! Yay!

Tracy Reifkind said...

Diana,

Do the advanced version with all two hand swings! Use different weights too.

You know it's been a while since I did a swing and a snatch workout combined. Maybe I'll use your idea as a starting point.

The biggest reason is that in my mixed level classes I have 1/2 of my students that haven't learned the snatch yet, so 30 minutes is just swings, and then the next group continues on for 15 min of snatch training. I just got used to separating the two.

As far as one arm swings driving you nuts. I hate them too, that's why I've been doing a ton of them this last year...still don't like em!

Diana said...

Ended up doing this.....

http://dianasblog-becomingawayfinder.blogspot.com/2012/09/kettlebell-swing-snatch-combo.html


guy said...

If I can tack on one more question BossLady, what is your daily H20 consumption like? I drink 4 liters daily, of H20. Where do you place H20 consumption in terms of importance, for fatloss?

Tracy Reifkind said...

Guy,

First of all I don't concern myself with"fat"loss. My training and nutrition take care of my body composition just fine. Would I like to weigh less sometimes? Yes. Would I like to be more muscular? Yes.

If I want to weight less then I need to eat less. I drink plenty of water for my health, but drinking extra helps me cut back on overeating food.

If I want to be more muscular then I have to change my training.

I can only get so lean! When I get lean I get small. I lose muscle and fat.

My life is too good to worry about having six pack abs! Besides, Mark doesn't want me to look like a dude!

Leah Davis said...

Oh no! I've been working off this workout and now the video is private? Is there anywhere else I can view it or can it please please please be sent to me?? I can't get through the full workout but I'm gradually getting there. I would really appreciate it x

Thanks a million

Leah.

Leah Davis said...

I meant the 33min video x

Leah Davis said...

I meant the 33min video x