Max vo2 and 800 swings in 30 min

Midway though 800 swings RIGHT AFTER a 350 rep max vo2 snatch workout


the last 30 seconds


tracy will update with the full workout details later.Check my blog for the snatch workout videos.

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1:00pm KB

Misc. warmup, swings, swing snatch transfers, 8 min.

Work sets

7 snatch L, 15 sec rest, 7 snatch R, 15 sec. rest w/16kg x 4 sets

I barely got 4 sets before I had to concede to the fact I just wasn't strong enough, today, to hold on. It wasn't my grip, it was everything. I wiped myself out on Saturday and felt the effects this afternoon. I was seriously bummed. Reluctantly, I grabbed the 12kg and finished the Vo2 workout.

7 snatch L, 15 sec rest, 7 snatch R, 15 sec. rest w/12kg x 26 sets
8 snatch L, 15 sec rest, 8 snatch R, 15 sec. rest w/12kg x 15 sets

45 sets total = 22.5 min.

800 swings w/16kg

40 transfers, 1 min on,
30 sec. rest
20 swing, transfer, 1 min. on (video demos this combo)
30 sec. rest
4 swing L, trans., 4 swing R, transfer,x 4, 1 min. on
30 sec. rest
9 swing L, trans., 9 swing R, trans. x 2, 1 min. on30 sec. rest

5 rotations each (20 sets total)= 30 min.

All 4 sets had 40 reps each x 20 = 800 swings.

I was so bummed about my snatches that I needed to do a serious 16kg swing WO. I decided to do half of my previous 1600 rep swing workout. I haven't been doing as much swinging in exchange for all the snatching. Time to decrease the snatches and increase the swings. I felt flat and small today. ????

The good news though, now that I've had time to reflect is I had the opportunity to tighten up my snatch form w/12kg. I concentrated on throwing my hips further back, instead of "squatting" so much and "riding the broomstick"! Much more efficient.