Tuesday, August 3, 2010

1 of 4 workouts....


Here are the 4 workouts I did this morning in my group training classes. I'll explain, in detail, all of them, but here's the 2nd progression.....







Heavy 2 hand swings, alternated with moderate weight "Snatch / Transfers".

20 "snatch / transfers" w/12kg, 15 sec rest
10 2 hd sw w/16kg, 15 sec rest,
20 sn/tr, w/12kg, 30 sec rest,
20 2 hd sw w/16kg, 30 sec rest,
20 sn / tr, w/12kg, 30 sec rest,
30 2 hd sw w/16kg, 30 sec rest,
20 sn / tr, w/12kg, 30 sec rest,
40 2 hd sw w/16 kg, 30 sec rest.

repeat, only increase the weight to the next bell size for the "snatch / transfers"

20 "snatch / transfers" w/14kg, 15 sec rest
10 2 hd sw w/16kg, 15 sec rest,
20 sn/tr, w/14kg
20 2 hd sw w/16kg, 30 sec rest,
20 sn / tr, w/14kg, 30 sec rest,
30 2 hd sw w/16kg, 30 sec rest,
20 sn / tr, w/14kg, 30 sec rest,
40 2 hd sw w/16 kg, 30 sec rest.

Each rotation is approx 8.75 minutes, repeat it as many times as you would like to. You can decrease the weight back to the first rotation, (ladder "down"), or keep the weight the same, or increase the "sn / tr" to the next size bell, (ladder "up").


Pictured upper left side of white board is the second, of a four part workout, and the video demonstrates "snatch / transfers".

2 comments:

Tina said...

Hi Tracy,

When you first started training with kettlebells, how long did you spend on just swinging before you learned and added the snatches?

Tina

Tracy Reifkind said...

Tina,

Truly I don't remember, but I did take to using KB's quickly. I have very good body awareness and can make adjustments easily when coached.

I must've learned about 4-8 weeks after I learned the swing, and then I kinda taught myself the clean and push-press after watching a video that Mark was reviewing. (I wanted to surprise Mark by learning something on my own!)

I can tell you that as a teacher and coach myself that I won't teach anyone to snatch until they have a solid one hand swing, which can take as little as 4 weeks (2-3 lessons per week), or as long as 3 months practice.

I believe the snatch is an extension of the swing, and it is the second KB skill I teach (before cleans, presses, and squats. The Get-up is the skill I teach the least)