Monday, February 11, 2008

Monday, 16kg snatches

I knew last week that I was ready to get a base line 16kg snatch workout, my goal is to snatch the 16kg for 5 min at 12 weeks post op, that puts me at the week of 02/29. Wow, only 3 weeks away! Oh well, it's just a baseline.

5:30am Bikram yoga
9:00am KB
6:00pm 1 hour walk

KB workout

Warm up

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

Work Sets
swing, snatch 6 R, 6 L, 6 R, 6 L w/12kg, (12 reps per side before trans.), 2 min work,
1 min rest x 2 sets repeated before alternating with the next work set.

I realized this pace was too slow, so I finished the workout with the same combination, only I upped the reps to 8 swing/snatches before demos this set.)

8/8 snatch w/16kg, 1 min work,
1 min rest, 1

I used, for the first time, a competion sized 16kg with smaller handle, and the same size as the DD 32kg....I liked it! And my hand didn't get torn up...granted I didn't do high reps, or fast reps.

I started with the first work set and finished with it (#1), alternating the 8/8 snatch w/16kg (#2) in between. 30 min. total

40 2 hand swings w/16kg

I decided to clean up my 2 hand swing form, the video demos about 10 reps of the 40 rep set before the battery died!

Snatching the 16kg again is good,(and fun!). Life is good, (and fun!).


fawn said...

Looking good Tracy! I can't wait to try Bikram Yoga with you...

Unknown said...

Tracy, could you comment on what you needed to "clean up" about your swing form? Thanks.

Tracy Reifkind said...

Fawn....5:30 AM! That should be OK for you since you'll still be on MN time! Although we could get in really late from the Meet and Greet!

Tracy Reifkind said...


I explained through the video..but like I sid the battery ran out, but I thought the important part was in the beginning and short video, so I posted it anyway.

In the beginning of the video I tried to show how low my swing was but more importantly to me my arms are bent way too much, so as the reps keep going, I hope you notice my arms straightening out and getting more height on the swing.

It takes more power and hip drive to move that weight higher and more strength to straighten out my arms...they continued to get straighter (my arms) as the set went on. Much harder!

It's easy to get a little lazy, and still you get a good workout, for sure. But you get what you give! So, I needed more....I gave more!

leslie said...

I say the same thing every time I comment. Thank you for everything you so freely give! Next time I'll just write "dittos" and you'll know, right?

Can't wait for Saturday...

Unknown said...

The 16 kg looks huge compared to the 12 kg when they're both on the floor!

I figured that you bent your arms on swings because your elbows hurt to straighten them. The slight bend ruins your otherwise picture perfect swing.

Tracy Reifkind said...


We're going to video some of our KB workout on Sat., right? LOL

Tracy Reifkind said...


The competition 16kg is much larger in size than the DD 16kg, it's kind of a trip to swing! The center of gravity is different and the bigger size lands lower in my forearm....but all in all I liked the smaller handle.

The bend in my left arm is permanent from my injury as a child (broken), and I agree that besides creating more work with straighter arms it does "look" nicer and cleaner (the swing).