Monday, May 21, 2007

KB Snatches

Monday morning, time to get back to business.

Slow snatches w/ 16kg & 12kg (10 reps per 30 sec)



7:00am KB snatches

Warm up

40 2 hand swings w/12kg, 1 min, on., 1 min. rest x 3 sets = 6 min.
40 transfers w/12kg, 1 min. on, 1 min. rest x 3 sets = 6 min.

12 min. total

Work sets

Slow snatches, 10L, 10R per 30 sec pace w/ 12kg, 1 min. on 1 min. rest x 2 sets = 4 min.

Slow snatches, 10/10 w/16kg, 30 sec. pace, 10/10 w/12kg, 30 sec. pace, 2 min. on 1 min. rest x 6 sets = 18 min. (video demonstrates 1/2 of this set, 5/5, 5/5)

Fast snatches, 14/14 per 30 sec. pace, 1 min. on 1 min. rest x 10 sets = 20 min.

Total 160 slow snatches w/12kg, 120 slow snatches w/16kg, 280 fast snatches w/12kg

Total workout 54 min.

7 comments:

Franz Snideman said...

Wow Tracy! That is alot of snatches! I don't know if I have ever done that many snatches in one workout. You and Rif are the WORK CAPACITY COUPLE for sure :)

Mark Reifkind said...

she is a machine man, I tell you.

Mark Reifkind said...

damn, thats 560 total snatches!

Tracy said...

I don't usually count them, I just do them!

Tracy said...

My snatch workout on 5/7 had 288 w/12kg and 96 w/16kg for a total of 384. So I guess 560 is quite a bit more! Wow, is right!

Franz Snideman said...

You guys rock!

Joefitness said...

WOOOOOOW! Incredible and glad it is you and no me...lol