Hardstyle HV "100" Snatch workout.....

Funny that "HV" stands for "high volume", but it also stands for "Hardstyle, Ventura"!

As promised I did another version of my last "100" workout, but harder! Harder because it was longer, the rest periods were shorter AND I did it out in the So. California sun! Whew!

I started my workout with 30 solid minutes of practicing a Beginners Swing Routine that I will be taping next Monday for a follow along DVD to be ready by the end of the year (600 + swings)....so I can't share, yet, the exact workout! But following that workout, here's the new improved "100" HV Snatch workout...same combinations, but the intervals have changed slightly....slight changes can make a big difference.....

12kg

each set is one minute work/rest

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings *see note)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 32 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

8 minutes total. 72 snatches, 38 swings

each set now increases to two minutes, same combinations, but with only 1 minute rest

1 swing, 1 snatch, 1 transfer (24 snatch/48 swings)

1 snatch, 1 transfer (32 snatch/ 32 swings)

10/10 x 2 snatch R/L= 40 snatch reps

25 x 2 snatch R/L = 50 snatch reps

12 minutes total 144 snatches, 76 swings

each set now increases to three minutes, same combinations, again with only 1 minute rest,

1 swing, 1 snatch, 1 transfer (36 snatch/72 swings)
1 snatch, 1 transfer (48 snatch/ 48 swings)
10/10 x 2 snatch R/L= 60 snatch reps
25 x 2 snatch R/L = 75 snatch reps

16 minutes total 219 snatches, 120 swings

each set now increases to four minutes, same combinations, again, only 1 minute rest

1 swing, 1 snatch, 1 transfer (48 snatch/96 swings)

1 snatch, 1 transfer (60 snatch/60 swings)

10/10 x 2 snatch R/L= 80 snatch reps

25 x 2 snatch R/L = 100! snatch reps

20 minutes total 288 snatches, 156 swings

Total time 56 minutes

snatches 730

swings 560

*note

This first set of swing/snatch/transfers were done at a slightly faster pace than on Thursday....slight change, big difference!

Mark and I rolled into Santa Barbara around 7:30pm on Friday to stay with our good friends, Greg and Jen Mishkin.....at this time I opened the trunk and went for the suitcase......whoops! Did someone forget to pack the suitcase? Yep.....wasn't me though....aren't the guys supposed to lift the heavy things?

Thank goodness I always live like a vagabond.....these days a Lululemon vagabond! And with my trusty Gymbag in the back seat, here's what was in it!

3 yoga tops

3 tanks

5 short sleeve t's

2 bra tops

1 yoga pant

2 yoga crops

1 pullover

1 scarf

all color coordinated! Also in the car I had 2 jackets! If I we had been driving my car I would have had enough supplies for a month....just kidding...kinda....lol

Poor Mark, he had the clothes on his back...yikes! Good thing Greg is the same size, so borrowing some shorts and extra T's was not a problem. The first thing I said to Mark, once we realized we had left out suitcase was, "We could not have picked a better trip to forget our suitcase!" And that's the truth. When you are staying with such great friends like the Mishkins, that have all of the comforts of home, then there's nothing to worry about.....besides, Santa Barbara has a Lululemon store!