Friday, April 18, 2008

Swing/Snatch Workout

Friday AM weight 135.6
5:30am Bikram yoga
7:30 KB

Swings and Snatches w/12kg

15 min set #1
w/2 min rest

40 transfers x 5 = 200 swings, 5 min work
10/10 x 5 = 100 snatches
10/10 x 10 = 200 swings

400 swings, 100 snatches

15 min set #2
w/2 min rest

10/10/10/10 one hand swings x 8 sets, alternating w/
10/10 snatches, x 7 sets,

320 swings, 140 snatches

15 min set #3
w/ 3 min rest

1 swing, 1 snatch, transfer x 12 combinations per min. x 5 set, and then dropped down to 10 combinations per minute x 10

320 swings, 160 snatches

10 min set #4
w/3 minrest

snatch/transfer, 16 per minute x 10 = 160 swings, 160 snatches

Total workout 65 min. (55 min work/10 min rest)
Total swings 1200 (not including transfers between snatches in sets 1, 2, 3)
Total snatches 560

Video to follow this afternoon. (I'm having trouble uploading)

Wednesday snatches, 6R/6L x 5 x 1 = 60, 10R/10L x 5 x 2 = 200
Total 260
Snatch point total to date 6568

6 comments:

Britt Buckingham said...

Hi TR...
do you and/or Mark wear a HR monitor during your sessions? If so what kind of readings do you get in your sessions. How about calorie burn?? if you are able to monitor it.

Britt

Tracy said...

Britt,

I need to do that! I just need to get in the habit of taking my HR.

But....I purposely combined swings with snatches for a high volume workout to see if I could make my snatch workout harder....and oh boy, did it!

What I liked about this workout was the work to rest ratio. Out of a 65 min workout, 55 minutes of that was work! It wiped me out pretty good for the rest of the day, lol.

Mark Reifkind said...

britt,

I dont wear a HR monitor anymore but I regularly take my hr in the middle and at the end of sessions.Up until last month when I would do snatch vo2 with sets of 8's I would get 185-190 HR readings, which is the correct level for me.lately I have had a hard time cracking 180 which tells me I have to step up the pace, and that I have gotten a great adaptation to the training.

CJ said...

Tracy,

You have inspired me so much by your blog, your dedication, your openess about issues, etc. I had purchased kettles awhile back and then had a car accident with a few broken bones and was not ever able to start until recently. I have 3 sizes, one is tiny but it was all I could do after the breaks healed and I lost alot of strength. I have Pavel's book and video but wanted to ask you since I am just not seeming to get *how*.....How do you not bang up your arm with Clean and Presses and even Snatches? In the past 2 weeks I have incorporated both of these, in addition to swings and I LOVE them, except for the bruising ;) Thanks for all of the inspiration and your help!

Tracy said...

cj,

I wear sweat bands around my wrists...not for sweat, but for 'cushion'! You may notice that in my 'swings only' workout videos, I don't wear them, just in clean/press, and snatch workout vidoes!

CJ said...

Tracy,

Thanks! I will pick up some sweatbands! I never noticed them on you before but will now :) Have a fabulous day!