Sunday, June 24, 2007

300 reps /16kg Snatch workout

Saturday 1:00 KB 16kg Snatch

Warm up

40 2 hand swings w/16kg x 5 sets, 1 min. on 1 min. rest = 10 min.
10 snatch/transfers w/16kg, x 1 set, 1 min. on 1 min. rest = 2 min.

Work sets w/16kg

10 L, 10 R snatch (20 reps), 50 sec. on
1 min. 10 sec. rest

x 15 sets = 30 min. total (150 reps each side = 300 snatches)

40 2 hand swings w/16 kg, 1 min. on
1 min. rest
40 2 hand swings w/20kg, 1 min. on
1 min. rest

alternating each set 5 x = 20 min. total

Total workout 62 min.

11 comments:

Charley Allen said...

That's a whole lot of repetitions, Tracy. With a 12kg and switching every 10 reps, I bet you could go 5-10+ minutes without putting the bell down.

Royce said...

Tracy everyones high volume KB workouts inspired me today. Mine don't look like yours or Dustins but I did 20x10 2 hand swings with the bulldog today. As hard and high as I could each rep. FaREEEKIN hard.

Tracy said...

Charley, When I did the SSST w/12kg, (10 min.) I never put it down. So, I'm not following you.

Are you suggesting a slower pace (20 reps/1 min.?)to build some strength? It is much harder ro hold at the top.

I'm pretty sure I could not go the whole 10 min. w/16kg, for sure not without putting it down.

Tracy said...

Royce, Wow! 10 sets..of 20? I love 2 hand swings!

Charley Allen said...

You understand me perfectly - I should have read your SSST post closer - that is doubly impressive that you did not put the bell down during the 10 minutes.

A slower pace might be "fun" for a change of pace.

Your muscular endurance is something for us all to shoot for.

Royce said...

I wish ten sets of 20!
20 sets of 10.

Royce said...

Lots of rest in between too :-)

Lauren said...

Nice! Those are some high reps using the 20kg. Looks like your hip power is super strong these days. Have you tried snatching the 20kg yet?? I bet you could do it!

Best,

Lauren

Tracy said...

Charley, Maybe I'll work with the 12kg this weekend, doing 10 min. sets at a slower pace (16-20 per min.). It would be "fun"!

I need to sit down and organize my training, and where I'm going with it. I will test the 10 min. snatch w/ 16kg soon to get a baseline, and then test the SSST w/12kg in a couple of months again.

I like the new look of your blog by the way.

Tracy said...

Lauren, What I can do and what I should do are 2 different things at my age!

I just started working with the 16kg and I really want to get much stronger before messing around with anything heavier. It is hard for me though to not want to continually "test" myself.

christine said...

Wow! You continue to amaze me and inspire me!