Wednesday, February 23, 2011

Standard Snatch Swing Combinations "HV"

Before you all think I only make smoothies these's how I ended my workout yesterday, after a really good 45 minute Swing class! I've been using a few standard "warm up" snatch/swing combinations for years, but just this past year I started using them more for "training". I posted a HV snatch workout last November that I did while I was at Hardstyle Ventura and mentioned that I thought it was a funny coincidence that "HV" stood for high volume and Hardstyle Ventura. I now think of and call these snatch swing combinations as "Hardstyle Ventura" workouts!

All 4 sets are 1 minute in duration

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

Using these 4, one minute snatch/swing combinations only the rest period changes

First rotation 1 min work, 1 min rest (consider this your warm-up!). 8 minutes
1 min rest
Second rotation 1 min work, 30 sec rest, 6 minutes
1 min rest
Third rotation, no rest between the 1st and 2nd set, 30 sec before continuing with sets 3, and 4. 5 minutes
1 min rest
Fourth rotation, no rest between 1st, 2nd and 3rd set, 30 sec before continuing with the last and 4th set, 4. 5 minutes
1 minute rest
Fifth rotaion, no rest, all four sets done consecutive, 4 minutes

Total workout time 31.5 minutes
220 swings

As I mentioned I started out the morning training with my 6:00-7:00 swing class, and then I did this snatch swing workout for another half hour. I went for a 40 minute walk and then back to Girya to train strict presses and clubbells with Mark from 8:30-9:30....I did not make it to Vinyasa at 11:30! Too much on my mind to get ready for this weekend. Besides my exercise OCD needs to understand that I need at least one day off from any kind of yoga practice!


Nadine said...

This is great thanks! I was beginning to think you were the smoothie queen!LOL;)
This morning I knew I wanted to do a Tracy workout (HV swings/snatches) so I settled on the 100 workout from 7.27.10 - working from 500 snatches down to 100. FUN! Then I came up to post on my blog and saw this one!! ugh! So many workouts, so little time!:p
Can't wait to try this!

Diana said...

Lucky me.....tomorrow is snatch day!

Tracy Reifkind said...


Have fun with it...nice one when you only have about 1/2 hour!

Tracy Reifkind said...


If you really want to turn up the volume....add a 5th set, 15/15, and put it in the mix....

Cool, I just wrote tomorrows workout!

PS I forgot to answer the part of your last question about whether or not my smoothie replaces a meal...

Since it's calorie count is almost 400, then it counts as a meal! But it makes about 3-4 cups portion. It's nice and thick, so I eat it with a spoon out of a small bowl, refilling it a couple of times.

Maribel said...

I think those arms are proof you've been doing more than making smoothies LOL!

Tracy Reifkind said...


Lighting makes all the difference!

Annette said...

Hi Tracy,
I have been reading the Four Hour Body and read about your weight loss and was very interested in finding out more about you. I am 54 years old and excited to learn more about working out with kettlebells. Could you make some recommendations on what purchases I need to make to get started?

Mark Reifkind said...


this is Mark, Tracy's husband. I would recommend you get some instruction from an RKC instructor in the basic swing then get Tracy's DVD programming the swing as well as read through her earlier blog( for her earlier routines.

She has TONS of great workouts that you can follow along with from the blog and the DVD, although not marketed as a follow along workout DVD actually can be used that way very easily.

All the people at the seminar at which it was filmed did the workout along with her.Just start slowly it's a LOT of swings.

The most important thing is to get proper instruction from the start.

Nadine said...

I did this workout this morning with the 12kg. This workout Rocked!! Snatches are hands down my favorite exercise!
From here on out I am re-naming you in my head as the Evil Goddess!! ;)
Thanks again for the torture....I mean fun!! =)

Have a Great weekend!!