Friday, May 16, 2008

Old School, Tracy Style

I barely got to my workout this morning, I was so close to putting it off until tomorrow, but with Mark's encouragement I just went out into the gym, I wasn't even dressed for a workout, (especially not for any kind of video, I would never wear shorts for a video!), and banged one out, in true "old school" combo sets.

I had to keep it super simple, and I haven't been pressing near enough, so the combination had to include lots of those (presses). I added in a snatch with a neg press to increase the purpose of the shoulder work, at the same time building yet more points for the snatch race, but I concentrated on a powerful, quick, hip drive and fast punch out at the top of the snatch, instead of resorting to an efficient, "rocking for reps", snatch form.

Warm up (old school!)

40 2 hand swings w/12kg, 1 min. wrk, 1 min. rest x 5 sets = 10 min.

Work Sets w/12kg

clean, push press, snatch, neg press, trans x 22 = 3 min. work, 1 min. rest x 10 sets = 40 min.

Total workout 50 min.
220 snatch points

I called this "old school", because this is an example of one of my original combination sets. In the beginning I would do 12 combinations per set, 1 1/2 -2 min long, instead of 22 combinations @ 3 min. per set. Also only taking 1 min rest inbetween sets made the work to rest ratio 3 to 1, instead of 1 to 1, equal rest to equal work, ratio.

Old school still kicks ass! Life is good.


Anonymous said...

Old school does kick ass! and nice short shorts! :)

Miss Anita said...

It's funny, after watching you for about a year now, it never really registered that you had two methods of snatching - rocking for reps vs the punch through. But once you said it, it seems so obvious!

Tracy Reifkind said...


I was actually sore the next day from this workout!

Normally I would only wear the short shorts in private, so good thing the video 'resolution' isn't that great, or there was no way this would of ended up in the internet, LOL!

Tracy Reifkind said...


I wasn't sure the difference in technique would be noticeable on video, but I sure felt it!

The competitor in me has let this 'snatch race'interrupt my own training purpose to a certain extent. I've developed an efficient snatch stroke for reps, but it doesn't get my heartrate up, that's why I can snatch for 30 minutes straight.

And after so much training throughout the week, everytime I go into the gym thinking I'm going to start snatching the 16kg more, I just don't have the strength....I've got to work on that!

fawn said...

I love your "old school" workouts! I am really looking forward to your visit! We are going to rock The Press! I can't wait to see you!