Sunday, September 16, 2007

Snatches w/ seems to be going around, lol

11:30 KB snatch workout

Warm up

40 2 hand swings, 1 min on, 1 min rest, x 4 sets = 8 min.

Work sets

#1 40 2 hand swings w/12kg, 1 min on
1 min, rest
#2 12 /12 snatch w/12kg, 1 min on
1 min, rest
#3 40 2 hand swing w/16kg, 1 min, on
1 min, rest
#4 10/10 snatch w/16kg, 1 min on,
1 min. rest
#5 40 2 hand swings w/20 kg, 1 min. on,
1 min. rest
#6 8/8 snatch w/ 20kg, 1 min on, (video shows the first of 4 sets)
1 min, rest

I rotated all 6 sets in this order 4 x each for a total of 24 sets = 48 min.

#7 2/1/2 min. 2 hand swing ladder, 1 1/2 min rest
20/12kg, 20 w/16kg, 20 w/20kg, 20 w/16kg, 20 w/12kg, 100 reps total each set,
x 4 sets = 16 min.

Total workout 1 hour, 10 min. (70 min.)

I had about 10 oatmeal chocolate chip cookies to work off, so I decided at the end of the snatches to just swing my ass off for and additional 15 min or so!


fawn said...

Nice Tracy, those 20kg snatches looked solid! Nice work!

Lauren Brooks said...

Sweet! You made it look super easy. I knew you could do it. You have such a strong hip snap from being the women who should go in the Guiness Book for doing the most swings. 8-)

I am sure it wont be long from now until I see you snatching the 24kg.

Royce said...

You made it look easy!

Former Fat Guy said...

Tracy, great blog. I'm about to enter the Kettlebell world of training and found your site because you had linked to me at some point (can't find that link).

I've been having a look at your videos, training logs and food.

nice work. Love your site.

I have some questions, I'm going to email you

Tracy Reifkind said...

FFG, Rob,

I wrote a post a few weeks ago titled "Former Fat Girl", not knowing anything about you in particular....that may have been the connection, because I was quite surprised to see someone else had thought about referring to themselves as a "former" fat person!

Great minds must think alike!

Anyway, I'm sure we'll be in touch soon, we probably have lots to compare!

Tracy Reifkind said...


What crazy ass thing are you going to make me do next, lol?

Forget the pull-ups, I know when to bow to the queen!!!

Tracy Reifkind said...


Mommy's a little sore today!!! (That's what I call myself around home!)

Tracy Reifkind said...


Yesterday was easy, today I'm "feeling it".

fawn said...

I can't wait for your visit out here... it's going to be like the RKC all over again. I am going to learn so much and train so differently. I will show you my secret pull-up technique. I predict the next TSC you will be making an awesome showing.

Tracy Reifkind said...


I made my reservations yesterday!!!! I'll e-mail my intinerary.

I'm already thinking of how to schedule everything into 3 days! (I like a schedule, I don't do "on the fly" very well!)

Aaron Friday said...

Tracy, if you're into it, write "Shooting" on your schedule for 10am Sunday. All 3 of us will go, and it will be totally fun.

Tracy Reifkind said...


Ya know...that kind of crossed my mind! I think my flight doesn't leave on Sunday until around 5pm?

Franz Snideman said...

Congratulations Tracy! Great technique on snatching the 20kg for reps!

Way to go!

Joe Sarti said...

Laugh Out Loud, in the best way! I just love it Tracy. I feel fortunate to know you and have spent time with you. Just awesome! Put a big smile on my face!