Saturday, July 17, 2010

Snatch Vo2 based workout

" Snatch, Vo2."

Mark renamed "max vo2", " snatch vo2" which I think is funny. Because, really, it's about snatching and using the snatch to increase your oxygen uptake. So here's today snatch based workout:

We've been training 36:36 for a couple of weeks but since I'll be out of town, and out of the country this summer, I'm just playing around right now. September, we're going to hit it strict.
Lucky for us we now have the 14 kg which is challenging but, c'mon, we're superwomen.
But you never go balls to the wall the first workout. So, knowing that I've got plenty of time to make a pr, I thought we'd ease into 36:36 with the 14 kg.

Set your gymboss for 36 second intervals:
These first 10 sets are done with one hand switch in the middle of each 36 sec interval
8/8 x2
9/9 x2
8/8 x2
9/9 x2
8/8 x2

Alternating a fairly easy number of reps (16 + 1 tr), with a more difficult addition of 2 more snatches. Speed is the real demon to our hands, not the weight of the bell, so I thought we would ease into, and then back off, of the faster pace.
Next 10 sets,
16 L rest 16 R rest
17 L rest 17 R rest
18 L rest 18 R rest
17 L rest 17 R rest
16L rest 16 R rest

Laddering up, then laddering down., again easing into, and then backing off. No halfway handswitch.

Well, that was all good and nice but lets get to some high volume snatches; no rest. who needs rest? BUT, let's not get too crazy...back down to the 12kg....our comfort zone.....

8/8 x 10 consecutive 36 sec interval sets= 6 minutes non stop.
When we put down our bells, I have to say I was kinda happy! Could I have gone a full 10 minutes at that pace? Sure, but then what would I do next week?
Whoops! Do we still have 20 minutes left before the class ends...what to do.....what to do?
I ended the class with six, 1 minute on / 30 seconds off, snatch pacing sets, (9 minutes),
5/5, 6/6
6/6, 7/7
7/7, 6/6
6/6, 5/5
5/5, 4/4
4/4, 3/3
and the grand finale....one continuous snatch pacing set.....
1 minute intervals, with a handswitch every 15 seconds,
7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
So ,the last two snatch reps were 1 snatch with a 15 sec hold....but still we had the bell in our hands for 3 1/2 minutes.....seemed longer......
End of class....well, this class. Next? 45 minutes of Intermediate Swing Class, dash over to Equinox for a luxury Spa Shower (lol), and then back to Lululemon PA for # 2 Demo.
Life is freakin' good.

I stand corrected, here's Meg's comment....
Meg Lloyd, RKC said...
Don't tell me that you forgot our last 3.5 minutes of going back up the ladder: 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1THEN 2/2, 3/3, 4/4, 5/5, 6/6, 7/7
This was a good one. It fixed my sore back right up...

8 comments:

Meg Lloyd, RKC said...

Don't tell me that you forgot our last 3.5 minutes of going back up the ladder: 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
THEN
2/2, 3/3, 4/4, 5/5, 6/6, 7/7

This was a good one. It fixed my sore back right up...

Tracy Reifkind said...

Meg....dang.....I knew it! Mystery solved. It's great to have a training partner that's as crazy as I am!

Glad to hear your back is feeling better, take some time away from that computer. Funny it may be work that's messing up your back,not working out!

潘凱花潘凱花 said...
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Amber said...

The second set with the 16's, etc weren't done at 36:36, where they? With the rest built in I was trying to see how that would work (it wouldn't!) but I didn't want to assume. Tracy, do you teach and classes on Friday evenings or Saturday mornings that a girl could drop in to? I'll be in your neck of the woods next weekend :)

Tracy Reifkind said...

Amber,

none of this workout was done with the 16kg. I used a 14kg for the first 20 sets and then a 12kg for the last 10 consecutive sets.

bum, bum, bummer....I'll be in St Paul next weekend, and then off to Budapest. But for the future I never work evenings, I take my last appt for PT at 12-1:00pm.

Mark and I start so early in the morning 6 days a week.

偉倫偉倫 said...
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Dirigo said...

When does the video(DVD) come out?

dirigo

Tracy Reifkind said...

dirigo,

I hope by the end of July....soon!