In true 'Tracy' fashion I had no idea what I was going to do today! I knew I wanted to swing the 16kg more, and I wasn't in the mood for sets longer than 2 min., so I combined one hand swings (transfers) with 2 hand speed swings., using this combination to create a kind of interval training style with KB's
AM weight 137.8
10:00am Bikram yoga
11:45am KB
Warm up
40 2 hand swing w/12kg, 1 min work, 1 min rest = 10 min (old school warm up, lol)
Work Sets alternating 16kg & 12kg
20 transfers, 22 two hand speed swings, 20 transfers,
1.5 min work, 30 sec. rest x 16 sets
32 min. total
I started with the 16kg and ended with the 12kg, 8 sets each.
I ended my workout with 10/10 snatch x 5 sets w/16kg = 200 points
The first set of 10/10 I used a negative press (video shows this set), it took one full minute each side. The remaining 4 sets took one minute total w/1 min rest for an additional 10 min.
Total workout 52 minutes
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