Thursday, March 20, 2008

3rd workout, Mark and I "snatch vo2"

Well, it's my 3rd KB workout in as many days, and I got a chance to workout with Mark (I usually work on Wednesdays, but I had the day off). Since I was working in with him, I had to adjust to what he was doing, and he was doing 50 sets of max v02. I still haven't found my groove with my snatches, but here's what I did;

AM weight 133.4
9:15 Bikram yoga
1:00pm KB
7:0pm 1 hour walk

Snatch v02

10 sets ( 5L, 5R)
7/7 snatch w/12kg

40 sets alternating
7/7 w/12kg,
5/5 w/16kg

50 sets total = 25 min.


3 min sets w/16kg = 15 roundabouts, 120 reps,
1 min. rest periods, x 6 sets = 28 min
2 min set w/16kg = 10 rndabt, 80 reps
30 min total, 800 reps

total workout 55 min.


fawn said...

Nice workout Tracy! I love the V02 max, remember when you showed it to me last fall?

Mark Reifkind said...

It was great to be able to train with you again, even if it was just for your 'warmup' sets,lol.from what I can see your groove looked very solid with the 16kg.especially since you havent done this protocol in awhile. Of course its 'nothing for a woman of your caliber',lol.
thanks honey, hope your wednesday work schedule gets messed up again soon!

themom45 said...

Tracy, Nice work. How nice it is you can spend a little time with your Husband, enjoy it and get a great workout.
Question; Could you explain the V02 max workouts a little more, and how they work. Are they geared to be more of a cardio or strength?
The Mom

Anonymous said...

Hey TR... I was thinking about all this swing stuff. Have you ever tried to do 1000 Snatches??? I dont know if my hand will hold up, but I thought it might be fun to try. You game??

Mark Reifkind said...


tracy's at work now but I remember her doing at least 750-800 snatches in one hour before. she probably will do this as well.and I think Brett Jones and David Whitley have already played this game. I am almost positive Brett has done 1000 snatches, don't remember in how long though.

Mark Reifkind said...


check out this post on max vo2 training

Mark Reifkind said...

heres the post

732 snatches in 40 minutes.

Mark Reifkind said...

and here's David Whitleys original 1000 rep challenge:
1000 reps NO putting the bell down.

ouch. have fun you nut jobs.

Keturah said...

Okay, Tracy, can you explain what roundabouts are and how to do them? They're popping up in your workouts a lot and I have no idea what you're talking about. (A google search was unsuccessful in answering my question.)

Secondly, I've been trying to modify your workouts. But I have fibromyalgia/chronic fatigue syndrome, so I do get tired out really quickly. Any suggestions? It bums me out because I don't feel like I can get as much of a workout compared to [clearing throat] some. ;-)

Thanks. BTW, WOW! What a workout!!! I would be dead after the first 2 sets, lol.

Tracy Reifkind said...

Britt....Pluh-eze! Done.

Tracy Reifkind said...


The "roundabout" is a combination of 8 swing movements that I put together and named...I don't know if anyone else has done this combination before, but I'm "calling it"! LOL

I think I'll find a couple of videos demonstrating it and I'll post more explaination, OK?

As far as progressively working up to volume, you have to start with a light enough weight. If that means a 4kg, that that means a 4kg!

Everyone has to start somewhere, but in my opinion the first goal is 1 minute sets, with 1 min rest....and then 1 min. set with 30 sec rest, then go up in weight and start over!

Keturah said...


Thank you so much for your help!! I sincerely appreciate it.

Thanks for breaking down the whole volume thing. I'm going to give 1 min set/1 min rests s a try and see where me and my 6kg kb get. Of course, I'll let you know of my results :-)

I'll be on the lookout for an explaination of roundabouts in the near future.


P.S. I appreciate you listening to feedback and answering my questions. I know you are uber busy, so thanks for taking the time to answer questions and comments and keep your blog updated. Gee, how do you do it all?