Wednesday, January 16, 2008

First Snatch Workout / post op

Wow! I woke up feeling strong and motivated. I've been taking it easy these last few days trying to not overdo so I can get back to business. No soreness in my upper abdominals so I decided to try snatching the was fine....and....I actually got some video! Mark will upload it when he gets home this afternoon.

Warm up

40 2 hand swings w/12kg, 1 min work, 1 min rest x 5 sets = 10 min

Work sets

12/12 snatch w/8kg (video shows this set), 1 min work,
30 sec rest
20 2 hand swings w/12kg,
30 sec rest
40 transfers w/12kg, 1 min work,
1 min rest

All three sets took 4.5 min to complete. I alternated them 5x = 22 min

Total workout 32 min.

Woo hoo.... life is good!


Mark Reifkind said...

way to go baby, you're back!

fawn said...

Nice looking snatches Tracy! I can't wait to see your home gym in person! I told my students that we will put together a workout video for their Saturday workout while I am out of town... what do you think?

Anonymous said...

Looking great, Tracy!!!! Woo Hoo!

leslie said...

Way to go! It's tough to walk the tightrope of challenging yourself yet not pushing too hard, but you're doing it with ease!

Keturah said...

How wonderful for you!

I just learned to snatch, so now I know why you're so excited about getting back into it.

P.S. I've only been using kettlebells for 3 months and I'm completely enamored with them. Thanks for the great blog. It inspires me.

JWC said...

I have never used kettlebells before, but after reading your blog for a while - I think I am going to give it a try. I think that anything I can do to strengthen my core is going to help my running. Thank you for the inspiration :)

Michelle said...

Tracy and Fawn,

A workout video is a fantastic idea. I have been meaning to ask Tracy if she ever gave thought to putting together a video (for sale of course). I would love to be able to pop you in my DVD and swing with you!

Keturah said...

I agree with Michelle: I want a workout video from you girls, too!

Tracy Reifkind said...


I have to call you!

I've got tons of fun lined up for us!!!!!

Tracy Reifkind said...


You did an awesome job yesterday! Soon you'll be snatching with the best of us....woo hoo!

Tracy Reifkind said...


Hey...have you've been doing any snatches? How did that go for you at your cert?

Tracy Reifkind said...

michelle and keturah,

I hope to have something actually produced by the end of this year (I'm afraid to say , by the end of summer!), but it's been something that has been given serious thought to for over a year now....and it needs to get done! It has to get will get done!

Tracy Reifkind said...


I found it amazing how much I felt my abs working,(since they were sore from the surgery), but not overworked when doing 2 handed swings.