This morning, after my 6-7:00am class at Girya, where the focus was on Swing pacing, my next stop is over to Equinox and here's the last 35 minutes of my Tuesday workout....enjoy!
Each snatch/swing rotation has fifteen, 15 second work/rest sets. The first rotation is only performed one time before increasing the number of snatch reps (by one per set), and then repeated 3 times in total. 60 sets of snatches and heavy swings = 30 minutes.
14kg for snatches and 24kg for 2 hand swings
15 second intervals (work/rest)
1st rotation
7 snatch R, 7 snatch L x 1 (2 sets)
10 2 hd sw x 1
7 snatch R, 7 snatch L x 2 (4 sets)
10 2 hd sw x 1
7 snatch R, 7 snatch L x 3 (6 sets)
10 2 hd sw x 1
2nd, 3rd, and 4th rotation,
8 snatch R, 8 snatch L x 1 (2 sets)
10 2 hd sw x 1
8 snatch R, 8 snatch L x 2 (4 sets)
10 2 hd sw x 1
8 snatch R, 8 snatch L x 3 (6 sets)
10 2 hd sw x 1
total sets per rotation = 15 x 4 = 60 sets. 30 minutes.
10 2 hd swings x 10 sets 15:15 = 5 minutes 100 swings w/24kg
total
14kg snatches 276
24kg 2 hand swings 220
35 minutes
This past Saturday I started a new Max Vo2 cycle with the 14kg. I started with 50 sets of 8 with my Max-based class, but today was the second Max-based workout this week so I don't stick to the strict Max protocol of snatches.....I do so much other KB training that I modify Max to suit my own needs. Personally, I think swings are much more difficult, therefore productive in a different way, than snatches are. I will always mix in swings when designing maximum difficulty workouts....and 24kg swings? Goodness!
Each snatch/swing rotation has fifteen, 15 second work/rest sets. The first rotation is only performed one time before increasing the number of snatch reps (by one per set), and then repeated 3 times in total. 60 sets of snatches and heavy swings = 30 minutes.
14kg for snatches and 24kg for 2 hand swings
15 second intervals (work/rest)
1st rotation
7 snatch R, 7 snatch L x 1 (2 sets)
10 2 hd sw x 1
7 snatch R, 7 snatch L x 2 (4 sets)
10 2 hd sw x 1
7 snatch R, 7 snatch L x 3 (6 sets)
10 2 hd sw x 1
2nd, 3rd, and 4th rotation,
8 snatch R, 8 snatch L x 1 (2 sets)
10 2 hd sw x 1
8 snatch R, 8 snatch L x 2 (4 sets)
10 2 hd sw x 1
8 snatch R, 8 snatch L x 3 (6 sets)
10 2 hd sw x 1
total sets per rotation = 15 x 4 = 60 sets. 30 minutes.
10 2 hd swings x 10 sets 15:15 = 5 minutes 100 swings w/24kg
total
14kg snatches 276
24kg 2 hand swings 220
35 minutes
This past Saturday I started a new Max Vo2 cycle with the 14kg. I started with 50 sets of 8 with my Max-based class, but today was the second Max-based workout this week so I don't stick to the strict Max protocol of snatches.....I do so much other KB training that I modify Max to suit my own needs. Personally, I think swings are much more difficult, therefore productive in a different way, than snatches are. I will always mix in swings when designing maximum difficulty workouts....and 24kg swings? Goodness!
4 comments:
My goodness my Love, you be seriously buffed!OBAMC.
my love....
takes one to know one!
Tracy,
Make sure you keep this one logged somewhere, it's a keeper!
It was a great "end of the day" workout after a long 12 hours of work with those who chose not to change their lives!
I slimmed down the bell sizes to 12kg for snatches and 16kg for swings-I know, big wuss!
Diana,
no doubet this is a keeper, I repeated it but a little differently (of course) this morning, and I'll be posting it in a bit.
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