Monday, April 28, 2008

300 12 kg snatch reps in 12 minutes

The second set of 300 reps in 12 minutes, using an uphill and downhill ladder.


Snatch uphill / downhill ladder
15/15, 14/14, 13/13, 12/12, 11/11, 10/10, 10/10, 11/11, 12/12, 13/13, 14/14, 15/15= 300 reps
12 min work, 3 minute rest x 2 = 27 minutes

4 min swing combination sets w/12kg (160 reps), 1 minute rest x 5 sets = 25 min. 800 swings (see 4 minute video posted on food and Thought)

Total workout 52 minutes
600 snatch points Total points 9028

12 comments:

Mike Krahling said...

Great Work out!!! It takes me 3 workouts a day to put up those kind of numbers. If you ever decided to concentrate your workouts just on the snatch race, there would not be much of a race.

Howie Brewer said...

Hey Tracy! I know I don't post enough comments on your workouts but that's because I feel like I'd always be repeating myself. But DAMN girl!! You have been logging in some intense workouts!! Amazing endurance you've developed. Keep inspiring us!

Tracy said...

Mike,

I've got to post my numbers, I have no idea where I stand. But I know I'm good for at least 1000 points a week. Still, that's a year of training!

I'm working toward snatching nonstop for 1 hour. I've got 30 minutes down at a 10/10 pace so far.(Every 30 sec.) It would be great to get it up to a 12/12 pace.

Tracy said...

Howie,

I feel as if I'm reaching another level with my training....I don't even post all of the workouts I do with clients!

I know I've got to do some more snatching with the 16kg, but that'll come.

Tori said...

Very impressive! I am still working on snatching the 8 kg. I can only hope that my form will get as good as yours!

Paula said...

Nice routine. I like the snatch ladder and will try that out sometime!

Yoana said...

Wow Tracy!! Great Job!

Tracy said...

Tori,

Everyone has to start somewhere! Just keep it up...consistency.

Tracy said...

Paula,

Let me know how it goes!

Tracy said...

Yoana,

Have you guys got Marianna snatching her rattle yet? LOL

Gabi said...

Great stuff, Tracy!

Again and again I'm amazed how this ladder method works wonders. I find it psychologically so much easier to get the same amount of reps together this way than with across sets. I just keep telling myself every round: "Oh, come on, it's just one rep more, no big difference!" - and it works :)

Tracy said...

Gabi,

It's not just the ladder method, it's the crazy versatility of all of the variables with KB's. I never know what I'm going to do until I start doing it, and "it's all good"!

I started out with my combination sets, in a progressive manner, then I went to timed sets, and then I add in ladders...of all sorts...reps, weight, time, etc... Looking back at old workouts, I think one of my first 'ladder videos' was Jan. 01, 2007. It was a 2 hand swing ladder, and it was tough!

And this snatch race will be interesting the longer it goes...who will still be standing in a couple of months? I know I will!