Sunday, May 29, 2011

Snatch Pacing and Swings

Since promoting 2 of my classes to more advanced routines my Saturday training is off the hook! I lead a 45 minute Intermediate snatch and swing class before my advanced level 1 hour class. Before I started my morning with a Beginning Swing for 30 minutes. After both my fist class and Advanced I have an Intermediate Swing Snatch that is ready to turn Advanced so the workout is closer to an advanced level as far as the workloads go....and then I have a 30 minute swing class afterwards....that's 3 hours of practically nonstop ballistics! And then I end my Saturday with 1 more hour of Privates.

Here is a snatch pace and swing workout that I modified for all three of my first classes. The difference? This workout and video is from the third Inter/Adv class. The first class has longer rest periods (in parenthesis), and my Advanced level class, after doing 30 minutes of heavy swing (438 reps w/20kg and 24 kg) did a version of this with faster snatch pacing (7's) and longer sets, up to 2 minutes.

Here's the Inter/Adv routine, my third class: (I will post video as soon as it's ready!)

After a warm up practicing four 10 rep swing combinations x 2 and 3 minutes of snatch warm up (12 minutes total, 140 swings 42 snatches)

snatch
5/5 x 1
6/6 x 1

practice this rep pace inside of 15/15 sec interval.

1st rotation

5 snatch R, 10 2 hd sw 30 sec work, 15 sec rest (30 sec rest)
5 snatch L, 10 2 hd sw, 30 sec work, 15 sec rest (30 sec rest)
5 sn R, 10 2 hd sw, 5 sn L, 10 2 hd sw, 1 min work, 30 sec rest (1 min)

6 sn R, 10 2 hd sw, 30/15 (30)
6 sn L, 10 2 hd sw, 30/15 (30)
6 sn R, 10 2 hd sw, 6 sn L, 10 2 hd sw, 1 min/1 min (1 min.)





2nd rotation

5 sn R, 10 transfers, 30/15 (30)
5 sn L, 10 tr, 30/15 (30)
5 sn R, 11 tr, 5 sn L, 9 tr, 1 min/30 sec (1 min)

6 sn R, 10 tr, 30/15 (30)
6 sn L, 10 tr 30/15 (30)
6 sn R, 11 tr, 6 sn L, 9 tr, 1 min/1 min (1 min)




3rd rotation

5 sn R, 5/5 one hd sw, 30/15 (30)
5 sn L, 5/5 one hd sw, 30/15 (30
5 sn R, 5/5, 5 sn L, 5/5, 1 min/30 sec (1 min)

6 sn R, 5/5, 30/15 (30)
6 sn L, 5/5, 30/15 (30)
6 sn R, 5/5, 6 sn L, 5/5, 1 min/1 min (1 min)

4th rotation (repeat 1st rotation)

1st rotation

5 sn R, 10 2 hd sw 30/ 15 (30)
5 sn L, 10 2 hd sw, 30/15 (30)
5 sn R, 10 2 hd sw, 5 sn L, 10 2 hd sw, 1 min/ 30 sec rest (1 min)

6 sn R, 10 2 hd sw, 30/15 (30)
6 sn L, 10 2 hd sw, 30/15 (30)
6 sn R, 10 2 hd sw, 6 sn L, 10 2 hd sw, 1 min/1 min (1 min.)

total for 4 rotations 28 minutes (32 minutes)
198 snatches
320 swings

Total workout 40 minutes (40 min)
240 snatches (212)
460 swings (420)




6 comments:

Maribel said...

This was a great routine...good warmup for the snatch test coming up!

Juci RKC said...

Good one, this.
We tried this workout yesterday, though the advanced class did a fifth rotation too (repeated the 2nd).
The intermediate folks just died without further ado.
The advanced guys liked it, only couldn't say so because they were too busy wiping the splashing sweat. They love you already :)

Tracy Reifkind said...

Maribel,

I was going to post a short vid of snathes and 5/5 but you head kept bopping in and out in an unflattering kind of way, lol!

For me to do the same basic workout 3 times, it must be good!

Tracy Reifkind said...

Juci,

I've got tons of routines....all harder than the next!

What I love about combining swings with snatches is that most people will skip the swings! This way I make them do both and they hardly notice!

About 10 weeks and counting down....

Maribel said...

LOL! um, yeah, thanks for not posting that. Next time I'll get my hair did and wink on the upswing.

Hanneke said...

Wow, just did this one with the 14 kg and the little rest periods. Ouch!! Seriously sucking wind! Great routine though..