Monday, November 26, 2007

Max Vo2 based snatch workout

8:00am KB

Warm up

40 rep sets
, 1 min. work 1 min rest x 6 sets, misc swings & snatches w/12kg = 12 min.

Work sets w/12kg

8 snatch R, 15 sec.,

15 sec rest
8 snatch L, 15 sec.,
15 sec rest
16 snatch R, 30 sec.,
30 sec. rest
16 snatch L, 30 sec.,
30 sec rest,
16/16 snatch, 1 min.,
1 min rest

repeat 6x = 30 min. (480 snatches)

200 transfers, 5 min.
1 min rest
20/20 x 5 (200 reps) 1 hand swings, 5 min.
2 min rest
20/20, 40 trans, 20/20. 40 trans, 20/20, (200 reps, a combination of the first two sets), 5 min.

Total workout 60 min.

I am planning on testing the 16kg snatch for 5 min. (maybe 10), sometime this weekend, so I'm not picking up the 16 this week. I decided to snatch at a faster and longer pace w/12kg and ended my workout with three 5 min. long sets w/12kg (200 reps).


fawn said...

Wow Tracy... another amazing workout!

Tracy said...


We were about to send out a search party for you guys, lol!

fawn said...

I know! Aaron made me take some time off! It was for my own good. It was hard reading your blog... I was in a constant state of jealousy!

admin said...

hola Tracy, hi from Mexico, i have a martial arts school and also do a special class for ladies were i mix some karate cardio workout, bodyweigth exercices and a lot of kettlebell trainning, and every one is looking up to you, thank you for posting your workouts.

Tracy said...


Cool! Can I come visit and teach a class?