Friday, June 26, 2015

1000 swing Tuesday; workout "m" plus Sunday Finisher (Tracy's ballistic wildcard!)

Youtube would not let me post workout "m" in it's entirety so I divided it into two parts.  If you repeat part 1 it will give you a 30 min swing workout.  I did this workout for my friend "m" and the intention for her to use a 10kg for part 1, then repeat it with a 12kg and finish the entire workout, part 1 and 2 with the heavier bell.  This may be a good opportunity for you to use this workout to increase your strength for one hand swings (10/10) too :)



(part 1)
10 2 hd sw x 2 sets (15/15)
20 2 hd sw x 1 set
10 tr x 2 sets
20 transfer swings x 1 set
5 R/ 5 L x 2 sets
5/5 + 5/5 x 1 set
10 R x 1 set
10 L x 1 set
10 R/ 10 L x 1 set (part 1 video ends here, repeat these first 12 sets one more time through before moving on for a 30 minute workout)


(part 2)
10 R/ 10 L + 10 R/ 10 L = 40 reps ( 1 min work/1 min rest)
10 R/ 10 L + 5 R/ 5 L + 5 R/5 L
10 R/ 10 L + 20 tr
10 R/ 10 L
10 R
10 L
5 R/ 5 L + 5 R/ 5 L x 1 set
5 R/5 L x 2 sets 
20 transfer swings
10 tr x 2 sets
20 2 hd swings
10 2 hd swings x 2 sets

whew!  440 swings, 22 min (or 600, 30 min if you repeat the part 1)

first 600

same as the start of workout "m"
10 2 hd sw x 2 sets (15/15)
20 2 hd sw x 1 set
10 tr x 2 sets
20 transfer swings x 1 set
5 R/ 5 L x 2 sets 
5/5 + 5/5 x 1 set
10 R x 1 set
10 L x 1 set
10 R/ 10 L x 1 set (160 reps)
now sets of 30 reps
10 R/ 10 L + 5 R/ 5 L
10 R/ 10 L + 10 tr
10 R/ 10 L + 10 2 hd sw (30 x 3 sets = 90 reps)
now sets of 40
10 R/ 10 L + 10 R/ 10 L = 40 reps ( 1 min work/1 min rest)
10 R/ 10 L + 5 R/ 5 L + 5 R/5 L
10 R/ 10 L + 20 tr
10 R/ 10 L + 20 2 hd swings (40 x 4 sets = 160 reps)
back to sets of 30
10 R/ 10 L + 10 2 hd sw
10 R/ 10 L + 10 tr
10 R/ 10 L + 5 R/ 5 L (30 x 3 sets = 90 reps
back to 1 set of 20, two sets of 10 (downhill progressive swing ladder)
10 R/ 10 L x 1 set
10 R x 1 set
10 L x 1 set
5/5 + 5/5 x 1 set
5 R/ 5 L x 2 sets
20 transfer swings x 1 set
10 tr x 1 sets
20 2 hd sw
10 2 hd sw x 1 sets (160 reps)

total 640 swing reps, 32 min

honest mistake....I forgot when we went slightly over 30 min. I made some cuts and only completed one set each of 10 tr and 10 2 hd sw.

Most mornings, as I drive to teach class I start thinking only about the "theme" of our training that day.  This last Tuesday in June the theme was 40 rep sets, so the goal was to work up to one minute long swing sets.  How I get my class there depends on who I know will be in attendance and base the workloads so everybody can scale and successfully complete most, if not all of the work sets.

Tuesday is becoming what I call "1000 swing Tuesday".  So we started out the morning with a 600 + swing rep version of "m"'s workout knowing I would repeat it, or some of it to video tape and post for my friend.  In this workout we worked our way up to sets of 40 but had many sets of 10 (short work to short rest), as well as many sets of of 20 rep (the first workout even had sets of 30 reps), which increase in difficultly on a more progressive level.

I've never done this exact workout, and that's what I so LOVE about my job!  After almost 10 years of teaching and leading classes, with the average of 5-6 groups a week, I can still, and will forever be able to, create brand new and fun workouts using only the kettlebell swing, it's variations and intervals.  Gosh, I'm set for life!

Sunday's workout was a whole different ball game!  7:15 starts out with heavy presses, and some complexes, moves on at 8:00 for GS practice....and these days it's minimal :( ...then ends with my "ballistic wildcard"!  It's a simple and hard way of doing 40-45 minutes of ballistics in half the time!  This past weekend the BW was as follows:

10 - 1 snatch ladder (110 snatches)
10-1 two hand swing/squat ladder (55 swings, 10 squats)
10-1 one hand swing ladder (110 1 hd swings)
x 2 = 220 snatches, 330 swings, 20 squats



I knew I did not want to do two rounds with the 16kg.  I had already pressed earlier in the morning and did a set of 100 snatches with the 16kg comp bell, but the 14kg would have been a little too easy, especially for swings and squats....but not after completing one full round with the 16kg!  So that's what I did. I did the first round with the 16kg, the second with the 14kg and only screwed up the counting a couple of times!  I actually did about 10 more swings in the first round w/16kg....but who's counting?



It took me approx under 5 min to complete the snatch ladders, a little over 2 min for the sw/sqt ladders and the same for the one swing ladders.  Meg used a variety of weights for each set, which is also an option.  You may choose to snatch light, swing and squat heavy, or visa versa...will you try it?  And what's your planned strategy?

Enjoy.

This should take about 10 minutes per round if done continuous, but there are no rules about putting the bell down at any point and as many times as you might need to complete the round.

1 comment:

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