My journey to lean, strong, athletic and fit through the miracle of progressive Kettlebell Swing Combination training. My food strategies to deal with weight loss, and compulsive overeating, after losing more than 100lbs., and maintaining such a tremendous weightloss for more than 4 years....
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).
Wow Tracy... another amazing workout!
ReplyDeleteHey,
ReplyDeleteWe 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!
ReplyDeletehola 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.
ReplyDeleteadmin,
ReplyDeleteCool! Can I come visit and teach a class?