Wednesday, March 17, 2010

Max Workout

Tuesday morning I teach a 45 minute Swing class @ Girya before I run over to Equinox and train my Intermediate/Adv "Class". I use "quotation" marks because most of my "classes" have only 1-3 people training along with me, (as many as 7-8), so it's not really a "class"......but that's another blogpost for another time.

The point of this blogpost is simply to journal my workout. I'm calling it "Max Workout" because I do so many Max Vo2 "based" workouts, that are not truly VWC....again, another blogpost for another time....

After some serious high volume KB swinging from 6-7:00am, I continued my workout, and from 7:15am-8:00am here's what we did.

Quick warm up of swings, and swing / snatch combinations for about 5 minutes. I used the 12kg & 14kg, Brian the 16kg & 20kg, Trevor the 14kg & 16kg,. This was a short warm up before some 1 minute heavy snatch sets.....

Tracy 16kg
Trevor 16kg
Brian 24 kg

10/10 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest
11/11 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest
12/12 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest
13/13 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest
14/14 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest
15/15 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest

12 minutes work 150 snatches. (I'll write more about this training strategy soon, as this is for a specific reason....)

And then we did" Max"!

Tracy 14 kg & 16kg
Trevor 16kg
Brian 20kg

Here is one, 5 set rotation, all sets are 15/15 work to rest ratio;

6 snatch R
6 snatch L
6 snatch R
6 snatch L
10 2 hand swings (one rotation before increasing to....)
7 snatch R
7 snatch L
7 snatch R
7 snatch L
10 2 hand swings

repeat this 5 set rotaion 7 times....yep 7 times for a total of, including the firt 5 set rotation, 40 sets of "Max" = 20 minutes.

This is alot of work by the way....especially after 50 minutes of high volume swings....over 1200 with the 12 & 24 kg.

We finished at 8:00am and I rolled our my hips on the foam roller for about 15 minutes waiting to see if I had sheduled a new student for 8:30....I couldn't remember....I hadn't, so off to Girya for Level ll training with Mark.....




My training is turning in an interesting direction, so is my life.....and, to quote Martha Stewart...."It's a good thing."


Mark Reifkind said...

what an incredible,amazing workload honey. Simply incredible. Elite. And you did it almost as a throwaway,eveyday event. Your work capacity is beyond compare.

Tracy Reifkind said...


Yes, it's alot of work, and I happen to have some natural ability for this, but you, my darling, will teach and coach me in a new and exciting direction....don't think for one second I take what I do for granted, OR, what you do for granted.

You, my love, are the real deal, and I'm only trying to copy you.....

ljbarron said...

Tracy, I thought you were amazing before I met you and I know it is true. You are still my hero and inspiration. WOW workout! I am going to print it out and challenge myself this weekend.
I have read your last few posts and see that we have a lot more in common. I hope you will be here for HKC in June.

greetings from Canada!
Leslie Barron

Tracy Reifkind said...


I'm seriously keeping my fingers crossed that Mark and I come your way for an HKC! (maybe we'll come anyway...just to bug you, lol)

Everytime I see my Canada jacket I think of'll have to email me one of the pictures we took of you @ Girya

Tracy Reifkind said...


for the Max Vo2 portion of this workout I snatched the 14kg for the first 2 (5 set) rotations, I switched to the 16kg for the next 4 rotations and ended with the 14kg again. All of the 2 hand swing sets were done with the 16kg.

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