Monday, November 8, 2010

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) 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.....

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
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 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
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!


Mark Reifkind said...

yes my love, I blew it, big time! but you know it will NEVER happen again. thanks for being such a good sport about it :))

we still had such a great time and you always look good :))

Tracy Reifkind said...


You did not blow it at carry a credit card, right? As long as you never forget your wallet, we're good, lol!

PS "LOL" stand for "love of my life" And...we had a seroiusly good time. No matter if you have to wear the same clothes, you are still the strongest, and most handsome man I've ever known.

guy said...

Kickass Workout, Ma'am! I am stealing this one. Please...more receipes like the last meatball one you posted, and when is cookbook going to be published:)

Jen said...

Tracy, SOOOO great to have you guys here... it's just NEVER enough time! Greg wanted to go to Lulu today, but we had to get some work done...maybe tomorrow we'll both have some new stuff to wear :)

You and Mark are so great to have around...maybe someday we'll be a lot closer...I love that idea!

Your influence is so good on us. Greg and I did some swings tonight.. he did really good..

Thanks again for being such a good are always welcome here and can't wait to hang out again!

xoxo Jen

mlschmidt said...

Can't wait for your new DVD, you're teasing us tho by making us wait until the new year, maybe you could clone yourself and make another download as well, love it that you write down your workouts and share them, but I do much better when I follow along!
Would you ever consider doing something like the Ballet body site and offer affordable subscription downloadable workouts, she offers a new workout every Friday. Don't get me wrong, I love the free downloads, but, everyone has to make money! That would be an opportunity for those of us who will never get to CA to take one your classes.

Tracy Reifkind said...


I'll make you a do this exact workout (with the appropriate bell), then let me know how it went for you, and I will post more recipes and food ideas.

I cook pretty simply these days. Lots of pressure cooker meals like chilis and my pressure cooker!

I have seriously thought about doing a pressure cooker DVD....serioulsy!

Tracy Reifkind said...


I heard Greg did a few swings.....

For some reason it felt as if the trip was quicker than ever....only 4 1/2 hours! Goodness, I can practically come for dinner every night, lol!

I didnt nearly have enough personal time with you....maybe when you guys make it up our way after the first of the then you'll be ready for another workout!

Miss you already! Oh...and you know I had to check out that cheese at Whole Foods....didn't buy any yet, but after the video taping next Monday, all Hell breaks loose!

Tracy Reifkind said...


I wish I could snap my fingers and have a DVD produced! But I'm working as fast as I can!

I haven't announced it formally, but next Monday, I'm taping at least 3 "workout along with me" DVD's, and if all goes well, the editing and manufacturing will go quickly...

Oh, and maybe a couple more freebies coming your way also!

Thank you for your comments, interest and support.

Diana said...

I copied and pasted this, damn, the last one smoked my arse-I can't believe you went and made it harder! Well, actually I can believe it! I may have to do the first one a few times first-this is all great marathon training! NOTHING better than slipping my hands through those handles everyday!

Jen said...

Tracy, I just saw your comment to me DAYS later. Sorry...just not catching everything I should!

YES, YES, YES..first of the year we will be visiting (we will of course coordinate dates with you first!).. I Will be wanting to train with you forsure. I'm already planning out my training in my head. If I can't get to my goals after going through this latest "challenge", then I need a good flogging!
So we'll see if this challenge that was holding me back from my goals, or if I'm just not doing enough of the right things to get me there. Whatever it takes...and "it" is starting in about 4 weeks. Stay tuned!

Miss you guys too!!

Jen said...