Monday, October 1, 2007

max Vo2 Day

1:15 Max Vo2

Misc. warm up 5-6 min.

Work sets

45 sets of 9 reps per cycle, 15 se on, 15 sec. off

Total time 22.5 min.
405 snatches

I could of done twice this amount! I stopped snatching the 16kg a couple of weeks ago AND I dropped my second snatch day (Sat.) altogether, in preparation to test the SSST w/16kg....which will be 2 weeks from today, or maybe I'll test on Sunday morning, which would be 2 weeks from yesterday.

Snatching the 12kg is so easy for me that the rest of my workout included 3 minute sets of snatch/transfers w/12kg, alternating with 1.5 min of snatch/transfers w/16kg,(this is the first time in a couple of weeks that I used the 16kg for more until the test.)

Set #1

48 snatch, transfer w/12kg, 3 min. on
1 min. rest


24 snatch, transfer w/16lg, 1.5 min on
1 min. rest

Alternating these two sets 4 x = 26 min. 288 snatches

Total workout 48.5 min 693 snatches


Franz Snideman said...

405? Yikes!

You will do very well on the SSST!

Nice job!

Tracy Reifkind said...


I'll be shooting for 180 w/16kg, but this will be the first time, so I'm not going in with the attitude of killing myself!

It's the grip...the handle...the blisters!

Mark Reifkind said...

dude, 405 then another 288 snatches afterward! crazy, another 700 rep snatch workout.

Franz Snideman said...

oh yeah...that beyond huge!

on the SSST - it typically is done with a 12kg. Why are you going to do it with a 16kg?

Tracy Reifkind said...


The 12kg isn't challenging for me anymore, especially since training the MVo2, I could snatch it all day!

The challenge with the 16 started when I had considered GS, but bottom line I wanted to be stronger and more muscular.

Sheryl said...

I THINK about snatching the
TO answer your question about MVo2, I have been doing it with the 20lb BUT last night I used my 12kg for the first time. It was tough! I did 15 sec as usual but could only get 5 reps and only 16 sets!I finally had to finish with the 20lb again...
BTW - I think you're gonna rock that test! ;-]

Claudia said...

Wow... I could feel your energy all the way here in TX!!! Made me want to jump right in there with you guys!! :) How neat to have a partner to workout with, motivate and encourage each other! Thanks for sharing these videos with us.

Do well at your snatch test, Tracy. I'd say good luck, but you don't need it. :) You got what it takes.

Best wishes,