Roundabout Swing Ladders and the 20 kg

I haven't been training very many heavy one hand swings, not even with the 16kg! (compared to my two hand swing volume) I've got to focus more on even heavier one hand swings so I can eventually translate those heavier bells into my snatch and press training. Time for "Roundabouts"!

I designed a combination of swings I named the "Roundabout" and the intention of this swing combination was to help build my ability to swing a really heavy bell "one handed". I will include a link breaking down the Roundabout but here I write the breakdown of swings that make up one roundabout;

2 hd sw,

tr R

R one hd sw

tr 2 hd

2 hd sw,

tr L,

L one hd sw,

tr 2 hd

1 roundabout = 8 reps

5 roundabouts = 40 reps/1 min

In one minute you should be able to complete 5 roundabouts. In 5 roundabouts there are 10 one hand swing (5 R, 5 L), 10 2 hd swings and 20 transfers (1 hd sw to 2 hd sw, or 2 hd sw to 1 hd sw). Here is the link to my original blogpost describing, but unfortunately demonstrates a different version (Oct 7, 2008!).

http://tracyrif.blogspot.com/2008/10/tracy-rif-roundabout-its-origin-and.html

In this video I demonstrate the last set of my 2nd rotation and all three sets of my 3rd rotation. Each rotation I ladder up only the one hand swings with the lighter bells, but not with the 20kg.

1st rotation

12kg 5 rd ab (40 reps, 1 min/1 min)

16kg 5 rd ab (40 reps, 1 min. 1 min)

20kg 5 rd ab (40 reps, 1 min. 1 min)

2nd rotation

12 kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

16kg 5 rd ab w/2 sw (50 reps, 1.25 min/45)

20kg 5 rd ab (40 reps, 1 min/1 min)

3rd rotaion

12kg, 5 rd ab w/3 sw (60 reps, 1.5 min/1 min)

16kg rd ab w/2 sw (50 reps, 1.25 min/45)

20kg rd ab (40 reps, 1 min/ 1 min)

total time 18 min.

(repeat rotation #3 two more times for a 30 minute workout)

I only did three rotations because I had already done 490 20kg 2 hd swings and 305 12kg swings during the first half of my training. But I liked this workout enough to make it a main workout with my Saturday classes this weekend!

I teach the Roundabout in my "Programming the Kettlebell Swing" and I have also designed many variables to my Roundabout using ladders for the one hand swings, the two hand swings, and/or both. I've also designed workouts with"1/2 Roundabouts" I will post more variations, but I train all of them in my DVD "Roundabout 2.0" which I believe is available on Amazon.http://www.amazon.com/Roundabout-Reifkinds-Advanced-Kettlebell-workout/dp/B0054I4LRG/ref=sr_1_4?ie=UTF8&qid=1322661703&sr=8-4

Maybe I'll post a workout using my "Snatch Roundabout" too!

Try, try, again....roasting veggies in turkey fat!

I did not roast a whole turkey this Thanksgiving because I've been roasting whole chickens like crazy since I got back home from staying with Fawn! Since I've been roasting whole chickens, and the best parts are the wings, I went ahead and just roasted turkey wings! They're kinda big!

I roasted them on top of onion, celery and carrots (big dice) hoping the turkey fat would drip down onto them...and it did! Yum...

Since I roasted them slow, at a low temp the veggies were not done at the same time as the wings (roasting veggies usually takes high heat), so I removed the wings from the pan, added thinly sliced Delicata squash, tossed with turkey fat and continued to roast the veggies for about another 20 minutes at 375 degrees. OMG...seriously good stuff! Lucky me!

So good that I've been trying to recreate it since! Not with turkey wings, but with chicken....turkey fat, chicken fat, seems as if they should be similar? Really the biggest difference was that roasting the whole chicken rendered too much fat and soaked the veggies. Whereas the wings, even though I had 8 pieces (4 whole wings cut in half), seemed to provide just the right amount. Try, try again....I'll get it right!

Oh, and now Delicata squash (my fav) is no where to be found...argh! I find Delicata to be less starchy and I like the fact that you can leave some or all of the skin on....somehow it feels like I'm getting more nutrition (like an apple!) I still have a butternut, an acorn and, oh I forgot the name of that cute little orange pumpkin like squash...oh yes, Buttercup...that should be good!

My freezer is filling up with bones....soup time!

Beyond Max, 2:1

Mark and I started training on Mondays instead of Tuesdays, which means it's an additional weekly workout for me. Usually I get two days of recovery from Sat-Tues, but now I only get one....the verdict is still out to whether or not this is a good thing. Anyway...

Typically we train Max which means I have quite a few options. I'm actually working up to training a cycle with the 14kg, but I don't feel ready yet. Using the 12kg for traditional 8/8 (15/15) is a workout for sure, but it doesn't really push me in anyway.....Beyond Max....

I'm only including a short video, as it's not really instructional. It simply shows how I combine pacing my intervals along with Mark so we both get the workouts we need. In this Beyond Max workout we did a total of 40 sets (15/15). I did the first ten set warming up with 7 reps each side. That left 30 sets. I didn't feel like going faster so I stayed with the 7 rep per 15 pace and instead of switching hands, or resting every other interval, I continued on with 7 more snatch reps on the same side, working two intervals and resting one. I repeated this ten times to total my 40 sets for the workout.

Beyond Max 2:1 (no hand switch)

7/7 x 10 sets

14/14 x 10 sets

280 snatch reps, 20 minutes

I may repeat a version of this workout on Saturday with either 8's (16/16), or maybe a 3:1 work/rest ratio with no hand switch. (21/21 or 24/24 per 45 sec work/15 sec rest)

Happy 24th Anniversary to the Strongest Man I Know

Today Mark and I have been married 24 years. About 3 years ago I started sending Mark a daily morning "love note" (via email). Today my love note said, "....24 years is a beautiful start to forever". I will forever be his and he will forever be mine.

A Typical Saturday....Rep Count

This morning I started to journal all three of the workouts I lead my Saturday classes through, and I thought it might be fun to add up all of the reps I did in the 2 hours and 45 minutes worth of training. Because I have a very deliberate way of designing workouts based on progressions, groups and patterns of rep counts and timed intervals, it's easy for me to remember and record exact routines. This including how long a set, rotation, or entire workout lasted, in addition to rep counts.

When I train I watch the second hand on a wall clock for pacing, and to time the length of a work/rest set (that's why you see me looking up all the time). I use a Gymboss to count the number of work/rest set intervals. Fun fact: When we taped "Mastering the Hardstyle Swing" I did not have a wall clock, or use a Gymboss....that's why the first workout goes past the 25-30 min time frame I originally designed!

Yesterday I actually had a lighter load, although I did have a private after my three classes, I did not have an additional "Learn to Swing" group (45 min). Knowing this in advance I decided to push the workouts a bit with a double swing routine using a method I created last year and I've done a few times before...it's hard! I did take video but it doesn't provide enough direction, so I'm going to tape and intro to the method and post it soon. I did the workout twice, the first time with Meg and two 12kg's, the second time around I used two 8kg's....it was the last 30 minutes of an already long morning (after snatch testing). Near the end of the first dbl workout the name of the routine became obvious to me.....I'm going to call it "Sour Puss"! Once you try it, you'll know why!

Here are my rep counts for all three classes:

280 swings w/12kg

120 snatches w/12kg

82 16kg snatches

85 14kg snatches

102 12kg snatches

280 double swings w/ two 12kg's

240 single swings w/12kg

420 swings w/12kg

260 snatches w/12kg

280 double swings w/two 8kg's

240 single swings w/8kg

Total

1740 swings

649 snatches

I don't usually add up a total rep count much less post my numbers. My training is not about how much I can do compared to anyone else, and neither should your training. I've been training high volume for years and I love it! Time flies by as I get into the rhythm and momentum of my workouts as my focus is not how much I can do, but to share my kind of fun with my students. Nothing makes me feel more capable to do anything than the strength and power I get from my training....it translates into so many other parts of my life....maybe every part of my life!

PS I publicly introduced my double kettlebell method in Seattle this past Jan....it'll be coming soon to everyone! Picture above is of my double swing "Sour Puss!" lol

Testing Day....again! 16kg, 14kg, 12kg snatches...3 minute sets

What I love about my Saturday training is that, along with my training partner Meg, I get to do what ever I want to do without limits, and with little explanation! Meg has been my training partner for over 3 years and I'm lucky that she is familiar with how I program my workouts, therefore she just lets me tell her what to do!

Inspired by a facebook post by Joe Sarti, a couple of weeks ago, where he posted the results of a quick 3 minute 16kg snatch test (100 reps), I myself decided to join in on the fun....with the 12kg of course. To be honest I didn't think that 100 reps in 3 min w/16kg for a man of his strength was all that impressive.....I stand corrected! As I tested the 3 minutes, "all out", myself with the 12kg and experiencing for myself how fast that bell has to move....I was humbled! 100 snatch reps in 3 minutes is lightening fast! (as you will see in the last video)

Every 6-8 weeks, or so, I do the RKC snatch test, which is for me means using the 16kg. The requirements are 100 snatch reps in 5 minutes. I've been able to shave down the completion time to just about over 4 minutes time. I know a lot of women capable of much better, but this is not a competition with other women, this is about maintaining my own training strength and endurance as I approach my 50's.....

Today I started my own workout with three 3 minute snatch tests, "all out"...in other words "for reps". We used the 16kg for the first one, the 14kg for the second and the 12kg for the third. All sets had an equal amount of time to rest....3 minute rest period. In 15 minutes I completed 82/ 16kg snatches, 85 /14kg snatches and 102 /12kg snatches. Here are the videos of all three.

I did not find much difference between the 16kg and the 14kg....to be honest it was disappointing. But that being said, there seems to be, for me, a world of difference between the 12kg and 14kg, but not that much between the 14kg and the 16kg! In the first video with the 16kg I miscalculated my remaining time and by the time I got the the last 6 or 7 reps, having realized my mistake, I'm confident I could have paced another 2-3 reps total. As I switched to the 14kg, I have to admit, I was blown away at how NOT easier it was! My pace was barely faster....but the 12kg! Now you know how fast that bell has to move....without cutting the snatch short I don't see how you could do it much faster that maybe 105 reps in 3 minutes. If you can? Then post your video! (16kg for a male)

Enjoy the rest of your Holiday weekend....and don't buy too much. Be grateful for what we all have already! Life is great!

Thanksgiving Weekend Snatch Workout Beg/Intermed

Since Tuesday, and all through the weekend, I will be doing a variation of the workout I am posting today. This Snatch workout is what I would consider an "entry level" high volume snatch workout. How I define that is, it is designed for someone that has not trained a Max Vo2 cycle, or is not used to snatching for more than 1 minute, OR is not used to more than 100 snatch reps in a workout.

That being said, each rotation in this workout is equal to 80 reps and starts out with all "equal work to rest" ratio and increases, only slightly, in the last two rotations. If you are used to training high volume snatch workouts, or have trained Max Vo2 through at least one cycle, you can still make this challenging by using a heavier bell or decreasing the rest periods to 15 seconds, OR stringing together sets to make it more advanced. (which I will post next week)

The first rotation is 8 sets of 30 sec/30 sec (work to rest). It should take 8 minutes to complete. The video shows all work sets with all rest periods. If you find this rotation #1 to be challenging then repeat it, exactly, two more times, before moving to rotation #2 & #3 variations for your next workout. The first two rotations are designed in an "uphill" progression of difficulty.

Rotation #1 (video)

set #1 1 sw, 1 sn, 1 tr x 6

set #2 1 sn, 1 tr x 8

set #3 5 R/5 L

set #4 10 R

set #5 10 L

set #6 6 R/6 L

set # 7 12 R

set #8 12 L

8 min 80 snatches

rotation #2

set #1 1 sw, 1 sn, 1 tr x 6

set #2 1 sn, 1 tr x 8

set #3 5 R/5 L

set #4 & #5 10 R/10 L (1 min/30 sec)

set #6 6 R/6 L

set #7 & set #8 12 L/12R (1 min/30 sec)

7 min 80 snatches

This last rotation is a "downhill" progressive ladder.

rotation #3

set #8 12 R

set #7 12 L

set #6 6 R/6 L

set #5 & #4 10 R/10 L (1 min/30 sec)

set #3 5 R/5 L

set # 2 1 sn, 1 tr x 8

set #1 1 sw, 1 sn, 1 tr, x 6

7.5 min 80 snatches

Total workout 22.5 min. 240 snatches.

To increase the workout time, and reps, repeat any of the three rotations and design your own workout! Each additional rotation will increase the workout by 7-8 minutes and add 80 more snatch reps!

I want to thank my training partners, Deepika and Bruce for showing up this Thanksgiving morning in my cold garage gym! We started out with a swing workout of 640 reps in 25 minutes and followed up with the rotations #1 and #3.

I finished my workout with 500 16kg swings in 25 min and some light dbl cl/pr and clubbells.