Monday, November 26, 2007
Max Vo2 based snatch workout
8:00am KB
Warm up
40 rep sets, 1 min. work 1 min rest x 6 sets, misc swings & snatches w/12kg = 12 min.
Work sets w/12kg
8 snatch R, 15 sec.,
15 sec rest
8 snatch L, 15 sec.,
15 sec rest
16 snatch R, 30 sec.,
30 sec. rest
16 snatch L, 30 sec.,
30 sec rest,
16/16 snatch, 1 min.,
1 min rest
repeat 6x = 30 min. (480 snatches)
200 transfers, 5 min.
1 min rest
20/20 x 5 (200 reps) 1 hand swings, 5 min.
2 min rest
20/20, 40 trans, 20/20. 40 trans, 20/20, (200 reps, a combination of the first two sets), 5 min.
Total workout 60 min.
I am planning on testing the 16kg snatch for 5 min. (maybe 10), sometime this weekend, so I'm not picking up the 16 this week. I decided to snatch at a faster and longer pace w/12kg and ended my workout with three 5 min. long sets w/12kg (200 reps).
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5 comments:
Wow Tracy... another amazing workout!
Hey,
We were about to send out a search party for you guys, lol!
I know! Aaron made me take some time off! It was for my own good. It was hard reading your blog... I was in a constant state of jealousy!
hola Tracy, hi from Mexico, i have a martial arts school and also do a special class for ladies were i mix some karate cardio workout, bodyweigth exercices and a lot of kettlebell trainning, and every one is looking up to you, thank you for posting your workouts.
admin,
Cool! Can I come visit and teach a class?
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