Saturday, August 11, 2007

Saturday, Heavy Snatch, Heavy Swings

6:45am KB

Warm up

misc. 1 minute swing sets w/ 12kg & 16kg x 5 = 10 min

Work sets

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

10/10 16kg snatches 1 min. pace, 1 min rest

49 transfers w/20kg, 1 min. on, 1 min. rest

10/10 16kg snatches, 1 min. pace, 1 min rest (same as #2)

I alternated these 4 sets in this order 5 times. All 4 sets too 8 minutes to complete x 5 = 40 min.

Total workout 50 min.

200 snatches w/16kg, 200 2 hand swings w/20 kg, 200 transfers w/20kg (not including warm up).

It's time to go back to what I know, swinging! I've been snatching too much lately and I had to ask myself why? It's because I wanted to train and test for the SSST w/16kg in Sept. It almost feels as if my snatches w/16kg are getting weaker. Remembering what a good base my swing trianing had given me, that's what I think is missing. So my workout today concentrated on straight, easy, 1 min sets, with 1 min. rest periods. If I had more time I would've put in an additional 10 min., but 50 minutes was enough!

swinging is good.


Royce said...

DANG 40 rep sest with the 20 kilo. Thats like me using the 88. My best set with the 'dog was a few weeks ago, 32 reps. I felt like I was gunna pass out. LOL. Nice one.
The swing is the thing!!

charley allen said...

Tracy, one of the many good things you write about that you probably don't even realize is that (but for the squatting) your routines are injured-knee friendly. Swings and snatches make up the majority of what I can do without pain or swelling. You're one of the only people in the greater kettlebell community that can make a swing, clean, snatch, and press combination look interesting.

Surgery, pending a second opinion, is tentatively scheduled September 12.

By the way, Rif - if you read this, you and I have something in common - we both married well out of our league.

Take care.

Tracy Reifkind said...


Using the 20kg felt good! I don't think it would be ever be neccessary to swing longer,(with that weight), but maybe shorter rest periods, just for future variation. That would really get the sweat going!

Tracy Reifkind said...


You know I rarely ever did combinations with squats before I went to my last RKC in April.

In fact I don't even suggest doing them with clients, I don't think they are neccessary for most people, because most people want the same thing, which is to increase their fitness level, lose weight and/or fat and gain muscle, (but not too much!), and all those things can be accomplished with swing training IMO.

I, personally, like the physical effects of squatting, which for me is thicker hamstrings and, potentially, glutes (I'm working on that!), even though it also makes me thicker around the middle, it's a trade off that I don't mind right now!.

Staying injury free is most important.