Saturday, January 19, 2008

Swing ladder with snatch

Friday AM weight 130.8
BF 20.6%
KB swing ladder, snatch w/8kg

Warm up w/8kg (18lbs)

80 2 hand swings, 2 min work
, 1 min rest x 3 sets = 9 min.

Work sets

swing ladder 1 - 6, 6 - 1 divided by 1 snatch, 3.5 min work,
1 min rest (video demos ladder 1-4 only)
40 transfers w/12kg, 1 min work
3 sec rest
40 2 hand swings 1 min work,
30 sec rest

Repeat in this order 4x. 7.5 min x 4 = 30 min.

Total workout 39 min.

I'm working on building my base training back up before I pick up the 16kg, so I'm swinging the lighter weights for longer sets and shorter rest periods. I felt so good that I think I'll be able to train with the 16kg next week...if only for 30 sec sets, I'm weeks away from snatching it.

PS Thank you Diana for reminding me of "ladders" (from her own training) and I am aware of the miscount on at the end of the exercise....Mark and I are kind of infamous for our counting ability!


Diana said...

I like this idea, I'm going to do this one for sure. I really want to try and snatch the 12kg on my left side, but still very scared, so this ladder set would be perfect with only 1 snatch in between the swings. Thanks for the idea-are you swimming yet??? Ha-Ha

Diana said...
This comment has been removed by the author.
Tracy Reifkind said...


Funny....very funny! Mmmn. I am going to have to find a pool however, won't I? Don't you worry I'm going to kick some ass...right along with you, lol

Anonymous said...

lookin' good, girlfriend!

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