Monday, April 16, 2007

Two snatch transfers

One half of set #2

7:30am KB snatch combinations

Warm up

40 2 hand swings w/26, 1 min. on, 1 min. rest x 5 sets = 10 min.
40 transfers w/26, 1 min. on, 1 min. rest x 1 set = 2 min.
40 two hand swings w/36, 1 min. on, 1 min. rest x 1 set = 2 min.

Total warm up 14 min.

Work sets

#1 40 transfers w/ 36, 1 min. on 1 min. rest

#2 16, snatch, snatch, negative press, transfer w/26, 2 min. on 1 min. rest

(video demonstrates 1/2 of this set)

#3 8 snatch, snatch, neg press, transfer w/36, 1 min. on, 1 min. rest

I alternated these 3 sets 5 times. It took 7 min. to complete 1 rotation, x 5 sets = 35 min. total

40 transfers w/36, 1 min. on, 1 min. rest x 2 sets = 4 min.

40 2 hand swings w/36, 1 min. on 1 min. rest x 2 sets = 4 min.

Total workout 57 min.

Last week I snatched the 36 using a negative press to lower the weight. The week before that, I snathed the 36 using a traditional downswing of the weight, so I combined the 2 techniques today. The first snatch had a down swing and the second a negative press.

Monday AM weight 128.2
7:30 am KB
5:15 pm Bikram yoga


coffee w/cream 70 cal.
2 prunes 40 cal.
oats/milk, 1 tsp. sugar, 200 cal.
lg chili pepper soup w/black beans, 6 oz chicken, spaghetti squash 520 cal.
decaf espresso w/cream 70 cal.
lowfat maple yogurt w/2tbl. slices raw almonds 230 cal.
lg broccoli salad w/ grapes and low cal dressing 300 cal.
tuna/mayo 250 cal.

Total calories 1680


Franz Snideman said...

Impressive. You must write us an aricle. When?


Tracy said...

O.K. when do you want it, and what subject??

Also, if one of my posts could translate into an article, that could be another option.

Are you guys going to be at the April cert?

Franz Snideman said...


how about an article about your approach to KB's and why it was so effective in fat loss. Some of your sample workouts would be great as well as some of your nutrition habits. You could call it Tracy Approach to kettlebells :)

We are going to the June and September certs!

Tracy said...

That's funny! That's the same article Pavel wants me to write! Did he put you up to this!!

I'm going to work on just that subject next week. I'll have some time on the plane, and motivation, being around KB's and the students at the cert!

Mark's been bugging me about that too!