Tuesday, July 27, 2010

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

10 comments:

Diana said...

My turn.......stealing the "100" workout!
So where's this "swing challenge" you've mentioned? I'm always a sucker for a good "dare", I mean challenge!

John Beamon said...

I remember the proud days when I snatched 100/5min the first time and did 500 swings in a half-hour session the first time. Those were separate days. You're just nuts.

I've raised my SW/SN work this season with great results. You and your sled-dog routines have inspired me. I'll try this one day when I'm good and rested and hydrated and can take the rest of the week off from work. It looks like a lot of fun. You're still a little nuts.

Dirigo said...

Can't wait for the video, cause I need to know how to work up to 100 swings.........or 100 snatches.

Diana said...

Did this workout this morning, however, for whatever reason I used the 16kg. I was having a really hard time with giving myself only 30 seconds rest. When I came back to check to see that you had indeed given only 30 second rest in between, I noticed you used the 12kg. Son of b...., that would have been easier! Oh well, it truly kicked my ass and I loved every moment of it. I gave myself 1 minute rest in between. I need to "slow down" when I read.....

Tracy Reifkind said...

Diana,

you did this with the 16kg? Game on! I'll save it for my workout in Hungary....I'll be "hungry" for the 16kg by then, lol!

Tracy Reifkind said...

John,

Thanks for the compliment! Mark and I particularly like the use of the phrase "sled dog routines"...I'll be stealing that from you, lol!

Tracy Reifkind said...

Dirigo,

I've got a method that I explain in the DVD that trains a person to progressively cut back the rest periods while increasing the workload....you're going to love it!

Mark Reifkind said...

john,

I'm with you. I might be able to attempt one of these workouts, with the 16kg, but would have to rest the entire week to recover! 'sled-dog routines' I love it. I know a compliment when I see one. and yes , she is a bit nuts, like most great athletes; she doesnt think about her limits just about what is possible.

Dirigo said...

I can't wait....I'm so excited for this DVD. You bring it every time and I am so stoked to learn from the best. I'm also interested in how the pull-ups are coming and can you recommend a band for me to start using to learn to do them?

leslie said...

I can't wait for the video! Did some 100 swing sets at the park after a run today -- FUM! You have a great way of breaking them up (5-20s so much easier than 1-100!).