Monday, May 21, 2007

KB Snatches

Monday morning, time to get back to business.

Slow snatches w/ 16kg & 12kg (10 reps per 30 sec)



7:00am KB snatches

Warm up

40 2 hand swings w/12kg, 1 min, on., 1 min. rest x 3 sets = 6 min.
40 transfers w/12kg, 1 min. on, 1 min. rest x 3 sets = 6 min.

12 min. total

Work sets

Slow snatches, 10L, 10R per 30 sec pace w/ 12kg, 1 min. on 1 min. rest x 2 sets = 4 min.

Slow snatches, 10/10 w/16kg, 30 sec. pace, 10/10 w/12kg, 30 sec. pace, 2 min. on 1 min. rest x 6 sets = 18 min. (video demonstrates 1/2 of this set, 5/5, 5/5)

Fast snatches, 14/14 per 30 sec. pace, 1 min. on 1 min. rest x 10 sets = 20 min.

Total 160 slow snatches w/12kg, 120 slow snatches w/16kg, 280 fast snatches w/12kg

Total workout 54 min.
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7 comments:

  1. Franz SnidemanMay 21, 2007 at 5:10:00 PM PDT

    Wow Tracy! That is alot of snatches! I don't know if I have ever done that many snatches in one workout. You and Rif are the WORK CAPACITY COUPLE for sure :)

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  2. Mark ReifkindMay 21, 2007 at 6:39:00 PM PDT

    she is a machine man, I tell you.

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  3. Mark ReifkindMay 21, 2007 at 6:41:00 PM PDT

    damn, thats 560 total snatches!

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  4. Tracy ReifkindMay 21, 2007 at 7:46:00 PM PDT

    I don't usually count them, I just do them!

    ReplyDelete
  5. Tracy ReifkindMay 22, 2007 at 5:21:00 AM PDT

    My snatch workout on 5/7 had 288 w/12kg and 96 w/16kg for a total of 384. So I guess 560 is quite a bit more! Wow, is right!

    ReplyDelete
  6. Franz SnidemanMay 22, 2007 at 1:29:00 PM PDT

    You guys rock!

    ReplyDelete
  7. Joe SartiMay 23, 2007 at 6:41:00 PM PDT

    WOOOOOOW! Incredible and glad it is you and no me...lol

    ReplyDelete