Tracyrif's "100" workout

As usual I never know what I'm going to do in class until I start doing it, but during my drive to Palo Alto this morning I had the idea of training long swing sets of at least 100 reps.....little did I know that I'd build up to a 100 rep snatch set too!

12kg

100 swings 2.5 min.
30 sec rest
10/10 x 1 1.0 min (20 snatches)
30 sec rest
100 swings 2.5 min
30 sec rest
10/10 x 2 2 min. (40 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 3 3 min. (60 snatches)
30 sec rest
100 swings 2.5 min
30 sec rest
10/10 x 4 4 min. (80 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 5 5 min. (100 snatches)

This was so much fun that I drove over to Equinox for my second class and did it again....but in reverse (laddered down starting with 10/10 x 5 100 snatch rep set)

10/10 x 5 5 min. (100 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 4 4 min (80 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 3 3 min (60 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 2 2 min. (40 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest
10/10 x 1 1 min (20 snatches)
30 sec rest
100 swings 2.5 min.
30 sec rest

These workouts are an even 30 minutes! Cool!

All snatch sets were done at a moderate pace of 10 snatches per 30 seconds. To be honest, it was my intention to alternate the 100 swing reps sets with an equal number of 100 rep snatch sets....but I decided it would be more fun and entertaining to work our way up to the 5 minute, 100 rep snatch set one minute at a time. But I was hell bent on keeping the rest periods to only the 30 seconds established after the first set.

If you are interested in the swing combinations I used for the 100 swing sets here they are using my own Swing Workload Progressive combinations. If you are not familiar with how I program swing combinations from reading some of my past workouts posted over the last 3+ years, then you'll be happy to know that I go into more detail on my DVD that will be released in the next couple of weeks!

Since each swing set consisted of 100 reps, I broke them down into five 20 rep swing combinations....done in a progressive way, of course (the workload of one handed swings ladders up in difficulty)

#1
20 2 hand sw
20 tr
10 sw/tr (2 reps per sw/tr= 20 reps)
20 tr
20 2 hd sw
#2
20 tr
10 sw/tr
5/5 x 2
1- sw/tr
20 tr
#3
10 sw/tr
5/5 x 2
10/10
5/5 x 2
10 sw/tr
#4
5/5 x2
10/10
20 2 hd sw
10/10
5/5 x2
#5
10/10
20 2 hd sw
20 tr
20 2 hd sw
10/10

The beauty of the second workout is that as the snatch sets got easier (and shorter), the swings got harder by the addition of more and more one hand swings. So there was a "laddering down", and a "laddering up". The first workout, which was the trail run (lol) laddered up both swing difficulty and snatch endurance.

As Pavel would say...."Enjoy!"

PS these workouts did not include our 30 minute warmup, nor an additional 15 minutes of heavy 2 hand swings I did at after the end of my workout w/16kg, 20kg & 24kg