Tuesday, September 14, 2010

Tuesday 35 minute Max based workout



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!

4 comments:

  1. My goodness my Love, you be seriously buffed!OBAMC.

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  2. 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!

    ReplyDelete
  3. 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.

    ReplyDelete