Tuesday, January 29, 2008

My First Official Snatch Day...post op

Woo Hoo! Snatching the 12kg felt great, but still a couple of weeks away from the 16KG. Luckily I can get an awesome workout with the 12...here's what I did for my first snatch workout in 7 weeks;

AM weight 133.8
6:30am KB w/12kg

Warm up

40 2 hand swings x 5 sets, 1 min work, 1 min rest = 10 min.

Work sets

8 swing/snatch roundabouts (8 sw/sn each side, 16 total), 2 min work
1 min rest
10 snatch roundabouts (20 snatch total), 2 min. work,
1 min rest
12/12 snatch, 1 min work,
1 min rest

I alternated these 3 sets 5x. All three took 8 min. to complete, 5 x 8 = 40 min total. 300 snatches!

Total workout 50 min.

I went to a Vinyasa yoga class on Friday and my first Bikram class on Sunday, no KB's on Sunday, no yoga on Monday. Since I was forced to take time off from yoga classes a couple of things happened....

I get to be a beginner again and I'm thinking I want to take advantage of this new start to practice Vinyasa, instead of Bikram, still going to Bikram, but making the Vinyasa my main practice. My Bikram practice is easy for me, but the other would be a new and a more difficult challenge.....there....I just made up my mind while writing this...Vinyasa class today!

The other thing about taking the time away from yoga is that I feel I needed the break from the classes, because I have a whole new appreciation for the perfect balance, for me, of KB's (1st!), walking, and yoga.


Unknown said...

Hi Tracy,

Glad to see you snatching again. I love snatches, but am limited by pain in my palms that develops after about 50 snatches on a side - and I'm only snatching 20 lbs!

I see you are using some sort of hand protection. Is that tape? Any suggestions?

Thanks, Mary

themom45 said...

Hi Tracy,
Looking good. I too love the snatches, but struggle with my form and weight used. Currently using a light 10lb kettlebell on any work requiring more than a few snatches. I can use the 15lb for a brief time, but soon form goes out the window. I have no tricept to speak and a tight right shoulder. Do you have any suggestions on improving this area or do I just need to be patient and keep doing what I'm doing?
By the way you have developed your tricepts beautifully.

Thanks, TheMom

Tracy Reifkind said...


I cut off the top part of a sock to slide over my palms....sometimes folding them in half for double protection. I wrote a blog post about my "sock sleeves" and I believe the same post was used in Pavels newsletter or somewhere on Dragon Door (?).

I forgot what month it was posted, but if I had to guess somewhere between August and Oct.

Hmmmn....50 snatches on one side.....I might have to try that next time!

Tracy Reifkind said...

The Mom,

I'm terrible about stretching on my own, so yoga is a must for my shoulder (left side, the side of my crooked arm!). And I'm assuming you don't own Dragon Door KB's...10lbs or kgs? Either way, I don't like to give out training "advice" I can only share with you what my personal experience is, especially since I can't watch your form in person and I don't know any of your history. But there are plenty of qualified trainers willing to give advice via training and KB forums.

And, I do credit alot of snatching with my tricep development. After taking 6 weeks off, my shoulder muscularity suffered the most....both benefit from snatching.