Tuesday, December 25, 2012

"24" Train along with me...I mean with us!

Here is the video tape from yesterday mornings workout.  I haven't seen it myself but I wanted to get it posted just in case any of you are training this morning and needed a bit of support!  I don't have time to sit through 30 minutes of video, so hopefully I didn't do or say anything embarrassing!  If I train at all today I hope to make it to yoga at some point.  Right now I've got to get my lasagna layers put together and my granddaughters "Disney Princess Cinderella Enchanted Carriage Vanity" set up!  A few presents to wrap and I'll be ready!

Enjoy the workout (when ever you can get to it!) and have the best Christmas Day ever!

Warm up
(start each set every 30 seconds. Each set of 10 is a 15/15 work to rest, while the sets of 14 are a 21/9 second work to rest ratio)


10 2 hd sw x 2
14 2 hd sw x 1 (oops, sees like I forgot this set!)
5/5 one hand sw x 2
7/7 on had sw x 1
10 transfer sw x 2
14 tr sw x 1

102 swings, 4.5 min

Work sets
24 sets of 24

24 2 hd sw
12/12 x 1, one hd sw
6/6 x 2 
4/4 x 3
3/3 x 4 
1 sw, 1 tr x 12
24 transfer sw

24 2 hd sw
12/12
24 2 hd sw
6/6 x 4
24 2 hd sw
4/4 x 3
24 2 hd sw
3/3 x 4
24 2 hd sw
1 sw, 1 tr x 12
24 2 hd sw

Six more sets.  Which one (s) are the most challenging?  Repeat that one 6 more times!

Or

24 transfer swings 
1 sw, 1 tr x 12 
3/3 x 4
4/4 x 3
6/6 x 2
12/12 x 1

at

10 comments:

  1. Mahda16December 25, 2012 at 5:56 AM

    Thanks! Have a great Holiday and I hope your New Year is fantastic. Thanks for the support you give everyone on the KB journey!!

    ReplyDelete
  2. AnonymousDecember 25, 2012 at 7:50 AM

    Were you out on a sidewalk outside your usual studio? I see traffic going by in the window reflection, but then I see kettlebells inside the window, too. Looks like great fun, as usual! Merry merry to you and The Rif.

    ReplyDelete
  3. Candice ClemDecember 26, 2012 at 8:16 PM

    Me and the boys were watching it together and they were trying to talk to you and asking if you were coming over. :) Gonna swing it out with the video when the boys go down, thanks for posting!

    ReplyDelete
  4. PetraDecember 26, 2012 at 11:25 PM

    really enjoyed the variety in this one, thanks Tracy.

    ReplyDelete
  5. Tracy ReifkindDecember 27, 2012 at 4:57 PM

    Mary Ann,

    It is turning out to be a wonderful Holiday! thank you. I'm planning a doozie of a New Year workout!

    ReplyDelete
  6. Tracy ReifkindDecember 27, 2012 at 4:59 PM

    Tracy,

    Funny! I am inside of the Studio with the traffic on the outside passing by. Even in CA, training outside in Dec is crazy! Not that I wouldn't if I had to...

    I think I'll carry some of that "merry" into 2013! I hope yours was just as merry!

    ReplyDelete
  7. Tracy ReifkindDecember 27, 2012 at 5:00 PM

    Candice,

    I am coming over...some day! Funny stuff! I've got some more fun coming over the weekend for New Years Day! I can't wait actually (well, I guess I can because I am! lol)

    ReplyDelete
  8. Tracy ReifkindDecember 27, 2012 at 5:01 PM

    Jestess,

    I really liked this one, in fact I'm going to make it a workout for every session that lands on the 24th of the month! (I'll have to look at a calendar now!)

    ReplyDelete
  9. BruceFebruary 19, 2013 at 4:49 AM

    Well this bought back memories! Following along from my back deck in France on a warm (almost spring like) morning, it was just like I was there with you. Watching the cars go by in the early morning gloom, starting off feeling like I needed a heavier bell, finishing like I needed a lighter bell :); good times.
    Seriously, I really enjoyed this workout. I have ordered your "Top 40" and will be doing more of your routines in the weeks to come. Thanks for sharing.

    ReplyDelete
  10. UnknownFebruary 25, 2013 at 12:10 PM

    Oooh, just finished this session. LOVED it. I know. I know. Late to the bus on this post. Catching up again. When I messed up my shoulder last spring, it took a while to mend and then when I did, I was afraid of messing it up again and stayed far far away from all things kettlebell (out of guilt and shame) until January. I missed it - a LOT. I was afraid I wouldn't be able to train with them again. But, Two months back in and I'm getting my strength back very quickly and I think I am more focused now than I was before. I will definitely be doing this one again. Your sessions are never boring. Thanks for sharing, Tracy.

    ReplyDelete