Tuesday, March 27, 2007

100 Rep Snatch Sets

I was in a fairly nasty car accident yesterday that left my car undriveable. (It wasn't my fault, an oncoming car cut me off and hit me head on.) Thank goodness I didn't take my "cheat day" over the weekend because I sure took advantage yesterday. All I wanted to do was order a pizza and get into bed, but it's been so long since I did that (over 2 years) I didn't know who to call!

Moments after the accident my first thoughts were, this better not mess up my snatch workout tomorrow! I went to bed last night already looking forward to my workout today, here's what I did;

7:45am KB

Warm up w/26
40 2 hand swings, 1 min. on 1 min. rest x 5 sets = 10 min. total

Work sets w/26

#1 80 transfers, 2 min. on 1 min. rest

#2 32 snatch, transfer, 2 min. on 1 min. rest

#3 100 snatches, tranferring every 10 reps, 4.5 min. on, 2 min. rest

I alternated these 3 sets x 3 rotations. All three sets took 12 min. to complete including rest period. 12 x 3 = 36 min. total

40 transfers w/36, 1 min. on 1 min. rest x 5 sets = 10 min.

Total workout 56 min.

I knew I wanted to snatch 100 reps but I didn't know how long it would take. Since I had never tried this volume before I chose a "cruising speed" and I didn't push it. I timed the set at 4.5 min.. I think it's even more obvious to me now that the 26 is just too easy. The 100 two hand swing sets I did on Sat. w/36 (in 2.5 min.) were way harder than the 4.5 min snatch sets. That's why I ended the workout with additional swing sets w/36.

I don't even feel now like I had a workout today, in fact I'm already planning on a 30 min. workout before work tomorrow morning!

Monday AM weight 123.0
9:15 Bikram yoga
2:00 car accident


coffee w/cream
fig yogurt
veg and chili pepper soup w/black beans and chicken
corn chips (600 cal)
1 pint of ice cream w/PNB (1200 cal.)

Total calories around 3000

I knew I had to eat up, My weight is too low, and I had to fuel a good workout on Tuesday morning. I went to bed early (that's kind of a joke, because we routinely go to bed between 8-9) and, amazingly, slept well.

Tuesday AM weight 125.0
7:45 KB snatch
7:00pm 50 min. walk


coffee w/cream 75 cal.
broccoli, red cabbage and carrot salad 250 cal.
grapes 120 cal.
tuna w/1 tbl. mayo 250 cal.
prunes w/PNB 200 cal.
fig yogurt w/toasted coconut chips 240 + 100 cal.
spaghetti soup w/onions, red peppers and kale 350 cal.
2 lg chicken thighs (8 oz.) 400 cal.

Total calories 1985

Without a car, I was stuck at home all morning, so I cooked! All my food is ready for tomorrow and my kitchen is clean! Life is good. My life is good.


christine said...

Glad you're okay. That's scary stuff! So now you get to pick ot a new car, right? That should be fun!

Tracy said...

I wish! With my luck it's not "totaled" and I'll have to wait 1-3 months for repairs.

meg said...

Go for the heavier bell, Tracy. There's a wonderful empowerment to lifting that sucker.

Jesse Correa said...

Gotta love the heavy stuff! Nice blog, i'll be reading!

LK said...

sorry about the accident, glad you're ok
good going with 100 snatches!
I most likely cannot do 100 :-)

Tracy said...

Meg, One of my goals for the next year is to be able to do everything w/36 that I'm currently doing with the 26! I don't know about the 100 snatches though!

Tracy said...

jesse, I'm gonna love the muscle I'm gonna get with the heavier stuff!

Welcome, Tracy

Tracy said...

lk, thank you.

Teresa said...

Hi, new reader & commenter to your blog. I think your accomplishments are really inspiring. I started reading because I was curious about your style of KB work, which is pretty different from mine (more strength-based, short & sweet routines). I'm curious to observe your progress switching over to the 36# KB - at my age with virtually no base to work off of, plus a schedule that permits only sporadic WOs, I'm leery about doing high-rep work with heavy bells myself. It may be wrong-headed thinking but I'm thinking it would really wreak havoc on tendons & joints. But what do I know??

Anyway, I have a ton of admiration for what you've accomplished. And sorry to hear about your accident.

Mark Reifkind said...


this is Mark, Tracy's husband. Please remember Tracy has been slowly building up her work capacity over the last two years of TOTALLY consistent training. SHe started with hi rep swings with the 18# and only after she adapted to that did she move to the 26#. She has been with that mainly for the last year and half and only now is thinking of increasing to the 36#. start with light weight and shorter sets and then build the length of sets first.

Tracys begining work centered around 4 sets of 2 minutes with 2 minutes of rest. When you can do that easily with a light weight then advance.

hope this helps and good luck


Teresa said...

Hi Mark (yes, let's hijack your wife's blog!). I see that Tracy hasn't missed a workout in forever. Unfortunately, my life doesn't lend itself to that kind of consistency. I travel a lot for work, like I'll have two full weeks at home in April, then three weeks straight when I'm on the road at least 4 days/week. Plus now I'm feeling a little adrift, trying to find a style of WO that will suit my schedule and temperament. I spent all last year as one of Mike Mahler's clients, so I got used to his style of training, which I love. I was able to maintain a pretty consistent WO schedule for much of the year (4x/week, even with travel) but it all fell apart towards 4th qtr. Lately there are times I'm so mentally fried the simplicity of just swings sounds really appealing, hence I found myself reading Tracy's stuff. I'm not sure this is for me (give me low reps of double swings & military presses with the pood any day!), but I'll keep observing with great interest.

Thanks for your comments, Mark.

leslie said...

So glad you're ok! Dittos on getting to pick a new car. I LOVE my car -- let me know if you want any suggestions. :)