Friday, March 14, 2008

Friday KB Snatch Ladder

8:30am KB Snatch

Warm up w/12kg

5 sets x 40 reps, misc swings, 1 min. work, 1 min. rest = 10 min.
snatch transfers, 1 min work, 1 min rest x 2 sets = 4 min.

Work sets w/12kg

Snatch uphill ladder, 1-6, 2 min. work, 1 min rest

Snatch downhill ladder 6-1, 2 min work, 1 min rest

I alternated these 2 sets in this order 6 times each, for a total of 12 sets. Each rotation took 6 min. to complete x 6 = 36 min.

Total workout 50 min.

I thought I would do some sort of "snatch Vo2" workout, but I wanted to do some longer snatch sets, and after going through some old blog videos I was reminded of a similar workout. Also, I knew I was going to swing at least 20 min, with a client @ 10am.


Chris Kauffman said...

To deal with the compulsive over eating , do you have some basic strategies.
I was in great shape about 1 1/2 years ago my blood work was that of an athelete , according to my doc, and I just got sick and fell out of the routine, and have spent all this time ruining all my progress, I come form being 140 at wedding, 215 at delivery of first baby , getting down to 105( in great shape not skinny) after first baby and now I can deal with the number so I won't go there , but I need to get the extra fat off , get strong and fit , and feel younger again , I am 35 and don't want to let it all go .
I will be tuning in to keep myself on track.
I am checking my food and adding excersize and weights , I am intrigued with the kettlebells, what weight would you start with?
Thanks for putting yourself out there , sadly I too know the way it feels to be treated differently due to size , people don't look at you when you reach a certain size. Mean.

Tracy Reifkind said...


Wow! When I read the first sentence of this comment, it really hit home. I have alot of opinions on this subject and these two words (speaking about words lately)....compulsive overeating. It requires much more explanation than I can respond to in "comments". Part of my prolific writing in the past couple of weeks was triggered by this subject.

I'm not trying to "sell you" anything, but I do schedule 30 min phone consults, and that would be more personally focused for you.

I wish I could take the time to be specific with everyone that was interested, but in the mean time I hope you can get more, and contribute yourself, (via comments), by this continuing dialogue on a subject that touches so many people.