Saturday, June 30, 2007

16 kg SSST snatch training and Kenneth Jays Max Vo2 snatch workout

Saturday 1:45 KB Snatches w/ 16kg & 12kg

Well, here goes the start of my training to test the SSST in Sept.

Warm up

40 2 hand swings w/12kg, 1 min. on 1 min. rest x 3 sets = 6 min.
Misc. snatch transfers w/12kg & 16kg, 3-4 min.

Work sets w/16kg

10/10 x 3 ( 1st video shows this set) 30 reps each side, 60 snatches

equal rest (about 2.5 min.)
8/8 x 3, 24 reps each side, 48 snatches
equal rest (about 2 min. 15 sec.)
6/6 x 3, 18 reps each side, 36 snatches
equal rest (about 2 min.)

Total snatches w/16kg = 144 /about 15 min. total time
16 kg SSST training

I've got alot of work ahead of me! 16kg is no joke! These reps were too fast to go much longer, this really winded me, and the last time I tried a more GS style the reps were too slow and my shoulder strength gave. If I had to pick which was easier, at this point I feel it would be easier to train for GS, going the 10 min. slower w/ 1 hand trans., I'm not saying that GS is easier, it's just my opinion based on my own fitness level and strength.

Max V02

15 sec. sets w/ 15 sec. rest each arm w/12kg x 40 sets = 20 min.

8 snatch L, rest, 8 snatch R, rest = 320 snatches

Start of Kenneths Max Vo2 snatch workout /first 3 sets

1/2 through the workout/ sets # 24,25, you can see the fatigue, even though the reps were the same # my form was no as strong or crisp.

I finished the workout staying w/12kg

10 2 hand swings, 10 transfers x 6 = 3 min. on
1 min. rest x 2 sets = 8 min. (120 reps x 2 = 240)
10 2 hand swings, 10 transfers x 4 = 2 min. on
1 min. rest x 2 sets = 6 min. (80 reps x 2 = 160)
10 2 hand swings, 10 transfers x 2 = 1 min. on
1 min rest x 2 sets = 4 min. (40 reps x 2 = 80)

Total time 18 min. (total swing reps w/12kg 480)

Total workout time 58-60 min.

I did not feel strong today, next week I think I'll have to go back to training first thing in the morning.

Friday AM weight 129.0
8:30am 1 hour beach walk/jog
10:00am KB swings w/ Heather


coffee w/cream 70 cal.
10:00 & 11:00 carrots, celery (2 each), PNB, raisins 350 cal.
2:30 cabbage slaw w/chicken (6oz) and curry dressing 500 cal.
2:45 8 small apricots 150 cal. + pistachios 80 cal.
5:30 chili stew w/chicken (4oz), and black beans 450 cal.
8:30 chocolate sucker 70 cal.

Total calories 1670

99% of my food was clean and healthy (minus the chocolate sucker sweetened w/corn syrup). I had taken some yogurt with me to work, but I didn't eat it because I chose the apricots (from someone's tree) and some nuts somebody else brought into work. Damn, my yogurt meal is one of my favs, so it sucked skipping it, but I kept a running total this day and simply couldn't afford the extra calories if I want to get my weight back down in the 127-8's. So I was a little surprised, after keeping things pretty tight for the last few days that this morning......

Saturday AM weight 129.8 (?)
1:45 KB snatch workout
7:00pm 1 hour walk


coffee w/cream 70 cal.
7:30 prunes w/PNB (3) 100 cal.
9:30 3 massively large donuts 1200- 1500 cal.
12:30 espresso w/cream (pre workout) 70 cal.
3:30 1 whole crenshaw melon 400 cal.?
5:30 spinach salad w/chicken (5oz) and anchovy dressing 450 cal.

Total calories around 2800

I managed to have a "mild" high calorie day, it's a miracle really! Everytime I felt like totally giving up and bingeing continuously throughout the day, I would hear in my head. "Just eat it all, eat everything, you might as well, it's just one day, you already blew it, and you were going to try and be good, that went out the window when you stopped at the donut shop. You knew better than that.", that was followed by, "Calm down, how much do you freakin need? You never got your weight back down from last week, don't add insult to injury. DON'T ADD INSULT TO INJURY. you will feel like shit if you don't stop now. It's not too late."

Tomorrow is Sunday and my plan is to map out a NEW PLAN! I'm not ready to weigh more than 130, it's got to come back down, but slowly, and intelligently. And although I have to admit I like feeling a little beefier ( I think my boo-tay is bigger!) my head is just not there yet.

Don't add insult to injury. Make life good.


fawn said...

Very nice Tracy... you look strong and tight. Impressive and inspiring.

Christine said...

LOL @ the booty compliment! Nothing wrong with a lil junk in your trunk! :)

I'm very excited to hear this PLAN :)

Tracy Reifkind said...

Fawn, I'm excited at some new training goals I've made for myself, I particularly dig this Max V02 training.

I've decided, also, to replace everyother squat workout with lunges instead. I'm digging the booty, but not the thickness in my abs.

Tracy Reifkind said...

Christine, I hope to be mapping out my plan fot the next 3 and training.

Renee said...

Funny story about the 16k- at my cert. (last month) I weighed in at a weight that was, to my surprise and dismay, 7 lbs. more than what my scale said the morning prior (I have no clue). So- whereas I had been training with the one 12k KB that I owned at the time, thinking that I would be in the weight class to use that- I was wrong. Not only had I never snatched a 16k KB- I had never picked one up and no one had explained to me the invaluable concept of power from your hips. Now I HAD to snatch it right then and there having never even touched one. I managed to muscle my way through all the snatches I had to do (which doesn't seem like much now). But, at the time I remember thinking "this can't be too much harder." It was totally different than what I was used to feeling with my 12k and attribute my completing this 1st "requirement" to force of my own will.

Renee said...

... and the fact that my dad was standing right in front of me telling me (I'll censor this) that I better make this work! (We are both prior Marines, motivated by threats of hazing, lol.)

Guy said...

Your "Competitive goals/philoshophy" mirror my own goals, Tracy. You've come a long way. Your heavy/light reasoning strikes a chord w/ me, since I have been doing "The Art of Stength -Firepower" Workout as my 3 X weekly practice, and subsequently had to use 35lb KB for some of the drills. Before i had been doing "Mike Mahlers KB Solution for size and strength" training, a totally different animal, w/ my two 53lb'rs

I've found the faster paced strenght/ endurance pace of "Firepower" doesnt allow me to use 53lb'rs for every drill,:( oh well, I could'nt complet some of your workouts w/ the 53lbrs either. Live and learn. Like in "The 13th warrior" "I cannot lift this (sword)!" Viking Response "Grow Stronger"

Life is about growth and adaptation, and you Tracy are a great example of this.

Thanks for all your hard work, thanks to Mark too.

Tracy Reifkind said...

Renee, Was Mark at your cert?

Anyway, great story! The handle on that 16kg will mess you up big time, huh?

Tracy Reifkind said...

Guy, Growth and my current state of over-thinking/analyizing my life these days, those words mean so much!

Thank you for that.