Today's training was long and light. I never picked up anything heavier than the 12kg on purpose.
2 sets x 10 2 hd swing (15/15 x 2)
1 set 20 reps (30/30)
1 set 40 reps (1 min/1 min)
4 min, 80 swings
10 min set, 40 reps per minute = 400 swings
2.5 min rest
9 min set, 41 rpm = 369 swings
2 min rest
8 min set, 42 rpm = 336 swings
2 min rest
7 min set, 44 rpm = 308 reps
2 min rest
6 min set, 42 rpm = 252 swings
2 min rest
5 min set, 40 rpm = 200 swings
59.5 min, 1945 swings
Ouch, just 30 seconds under an hour! If I had planned it before I showed up I might evened it up, but to be honest my first plan was do to 3 sets 10 minutes long with a 2.5 min rest and play with a faster pace. I then changed it to 10, 9, 8 and after the warm up I thought, what the hell, right? Let's take the sets all the way down to 5 minutes! And really the reason was because I had it in my head our workout was only an hour, and then I realized it 90 minutes on Saturday! duh!
I can only do these crazy ass long sets with my two students, Meg and Maribel so too bad for them they had to ride with me this morning! I chose the 12kg because I strained my elbow flexors on my right arm due to overuse (go figure!). Anyway, I would love to do this workout with the 14kg, but honestly speeding the pace of the swing up as fast as I did in three of those sets with the 16kg is out of my league! I may have been able to do almost 2000 reps within an hour with the 16kg if I took shorter rest periods, but not faster swings!
I altered my Roundabout swing progression slightly and came up with another killer combination that I will share with you soon! But I did purposely swing more on my left arm than my right, and 50% or more of the swings were with 2 hands. By using a version of the Roundabout I did not pay attention to rep count for the entire set, only for each and every minute did I made sure to hit my faster pace, so I counted all of the reps within each minute and then, just now, multiplied the pace by the length of the set.
On to some easy and light squats and presses, 25 min. (goblet, front squats, presses) I knew I had to practice jerks at Juno in the afternoon, so I didn't want to do any more ballistics, and this was the only day this week I had a chance to do squats....I made my next class do them too!
8:30-9:30 Intermediate class. Cleans, lunges, squats, swings...a few more lunges at the end.
10:30-12:00 private sessions
1:00 Juno w/John wild Buckley. 12 kg jerks, 4 sets, 2 min/2 min 15 R/ 15 L (30 reps x 4 sets)
I made my lunch to take with me knowing I'd be hungry while driving back from Berkeley at 2:30-3:30. I don't normally eat until around 12 noon on a Saturdays, but by 12 noon I'm pretty hungry. But I can't really eat anything heavy or that requires my body to go into digesting foods before I train! So, coffee with cream before and after classes, a 2 oz piece of dark chocolate around 11:00. On the dive up to Juno I had a small piece of sliced roasted chicken breast and a couple of slices of Kabocha squash.
Ahhhh....on my way home I was soooo happy to eat the rest of my lunch! Started off with the chicken, went to the asparagus and ended with my favorite of all! The roasted squash! Funny how we all eat out favorites in different orders! Mark will eat his favorite first, while I always save my favorite fot last! There is some sort of phycological reason depending on your order of birth (me? middle child, him? youngest!), and or if your family was "better off" (him) or not so much (me!)
Do you eat your favorite first? Or last?
ps, I took a packet of mayonaise just in case I wanted to stop and buy a bread roll and make a sandwich out of the chicken, asparagus and squash! I almost always want bread after a long day of training, but today I didn't! I did come home and finish off the rest of the squash! I'm a pretty happy girl after today!