Monday, August 13, 2007

50 sets of snatches, 50 sets of swings.

The Last five minutes of a 50 set MVo2 snatch workout.

Since 50 sets of the max vo2 snatch workout wasnt enough, Tracy decided to do 50 sets of darc swings right after the snatches. ok,......

1:00 KB 15 sec sets

Misc warm up 10 min.

7 snatch L, 15 sec rest, 7 snatch R, 15 sec rest

8 snatch L, 15 sec rest, 8 snatch R, 15 sec rest

Alternating for 50 sets total = 25 min.

3 min rest

10 transfers w/ 20kg, 15 sec rest x 50 sets = 25 min.

Total workout 60 min.

After burning out last week doing 9 reps per 15 sec w/ 12kg and a Max V02 workout w/16kg, I'm concentrating on heavy swings to train for the SSST w/16kg. Saturdays I'll continue to do long slow snatch sets w/16kg, but no fast snatches w/16kg.

I alternated 7 reps and 8 reps for this workout (that's why I was counting them). 7 reps are too easy, although my form is best, and 8 reps for 50 sets might have been too hard, maybe I should of started out with all 8 reps and then down to 7 if I needed to. Oh well, next time!


Franz Snideman said...

very impressive Tracy!

You keep on motivating everyone!


Tracy Reifkind said...


I'm getting closer...really!