Saturday, August 18, 2007
16 kg snatch ladders with holds
6:30am KB
Warm up / 12kg
40 2 hand swings 1 min on., 1 min rest
10/10/10/10 1 hand swings, 1 min. on 1 min rest
4 sets total (2 ea) = 8 min.
Work sets / snatch ladders
#1 (going up, video shows set #4 w/16kg)
1 snatch, 2 trans., 2 snatch, 2 trans., 3 snatch, 2 trans., 4 snatch, 2 trans., 5 snatch, 1 trans., repeat on othe side, 2 min. on 1 min. rest
#2 (going down)
5 snatch, 2 trans., 4 snatch, 2 trans., 3 snatch, 2 trans., 2 snatch, 2 trans., 1 snatch, 1 trans., repeat other side, 2 min. on 1 min. rest
I did the first to sets w/12kg and then switched to the 16kg for an additional 4 sets each, for a total of 10 sets. Both sets/rest, took 6 min to complete x 5 rotations = 30 min.
#3
20/20 1 hand swings w/16kg x 5 sets = 10 min.
Total workout 48 min.
Short rest periods really make a difference! I took an extra minute between sets to tape the video and, man, it was much easier than the previous sets! I could've easily have done twice as many sets if I would've taken an equal amount of rest, so I haven't decided which is more important....slower/stronger/longer, or faster/more intense/shorter??? The beauty of KB's, again. versatility!
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9 comments:
Great work, Tracy! It looked fun! I am going to have to tape up my hands- I have two blood blisters on my palm under my pinky and ring finger from my snatch day yesterday.
Great work Tracy! It does get easier on those 16kg snatches. I was over 154 lbs at my cert, so I got to test with the the 16kg 19/19 no rest... you being able to snatch 16kg which is more than 1/3rd of your bodyweight is really impressive! :)
also to update you, I had some difficulty eating right the last 2 weeks, didn't plan ahead, stress etc. I got up to 168 lbs. decided enough is enough, I put into practice what I have learned etc and I lost 3 lbs this week! I am setting short goals...the first is 10 lbs when I drop 10lbs I will reward myself with something like a new pair of shoes or a pedicure.
Thanks for your blogs...they are helping me keep on track!
Best
Regina Hurley, RKC
Tracy - Finally made some "Tracy Grips" today! Thanks...it definately was a needed today with my 24kg clean and jerks!
I appreciate you posting these videos as well. Being a newbie, this is great stuff for workout ideas, so thanks!
you're a machine any way you cut it! ;)
(longer/slower or shorter/more intense)
Pete,
The 16kg always tears up my hands at a certain point, even with my hand bands!
Regina,
You train hard, you're strong, reward yourself with good food! One day at a time.
E-mail me if you need anything....seriously.
Brett,
Since you're a "newbie", what do your workouts look like?
Sara,
Coming from you, that's a huge compliment!
And thanks for reminding me about wheat germ! I used to add wheat germ to my yogurt and I had forgotten about it, I think I have some in my fridge right now, lol.
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