Monday, April 7, 2008

Monday Snatch work-in

Although I'm up for the challenge of the snatch race, I can't lose sight of my own training purpose. I haven't been doing near as many clean/presses or squats, and I find myself becoming more and more efficient snatching the 12kg, and not near enough strength to snatch heavy consistently.

To make it harder to snatch the 12kg, I snatched for a full minute on each arm, before switching, 24/24 reps. I then alternated 16kg, for only 30 seconds, 6/6 reps, and 30 sec. double clean/presses, 5 rotations. Total time 25 min. 360 12kg snatch points (I meant 240!). 120 16kg snatch points

The rest of my work out was not consistent. I did misc. swings, clean, presses and snatches with the 12kg, and the 16kg. After 5:30am Bikram yoga and trying diet off of Saturday's high calorie day, I just was not feeling it. I'll go for my 1000 swing workout tomorrow after yoga. Snatch w/12kg 36 reps, 36 points

Total snatch points, Monday 396

Friday workout

40 2 hand swing, 1 min work, 30 sec rest,
40 transfers, 1 min work, 30 sec. rest
12/12 snatch, 1 min work, 30 sec. rest
40 2 hand swings, 1 min work, 30 sec. rest
40 transfers, 1 min. work, 30 sec. rest
20 kg
40 2 hand swings, 1 min work, 30 sec. rest

9 minute rotation x 5 = 45 min. 120 snatches

10/10 snatch x 7, no rest, 140 snatches

Total snatch points, Friday 260

Running Snatch total 4656


Unknown said...

"360 12kg snatch points. 120 16kg snatch points "
"Snatch w/12kg 36 reps, 36 points"

"Total snatch points, Monday 396"

I think you added that wrong. ;)

Tracy Reifkind said...

I suck at this snatch point stuff! What can I say? I meant 240 points w/12kg, and 120 w/16kg = 360 + 36 = 396.

But please, anyone is welcome to call me on this crap....I snatch, I don't do math!

When I get some better whits about me I'll re-check! LOL

Thanks for taking the time to bring this to my attention...seriously, I appreciate it.

Jen's Gym at Crossfit Watertown, CT said...

Nice work, your always encouraging me via your blog!

Tracy Reifkind said...


I like the new picture! And, thanks....loks like I'll be getting alot of snatching in!

Adam said...


you hit on an important point---When a person works something, and it can be anything long enough-they learn the best way to do it with the least amount of effort.

I just think it means you need to keep throwing those bigger bells :)

Awesome Numbers, your one of the Top three. Hard to say how is number 1 because the scores are not real time.

Tracy Reifkind said...


I'm going to write a blog post about my training in regard to this race. Throwing the big bells around.....I saw real quick how that is not benefitting my own training purpose.

No excuses....I just can't lose sight of what it's all about for me!