Saturday, July 9, 2011

Advanced "Snatch Transfer" workout

OK.....ready? Here is an example of an "advanced" level workout....but before I get to the routine I should clarify what I mean by "advanced".

Advanced means that you have built a high level of cardio endurance and strength conditioning that only comes from consistent training. No worries if you are not there yet, it can come quickly and increase noticeably from one workout to the next. Consistency is key and if you are not at this level then you have something to work towards. It has taken me years to get to this point and more important than comparing yourself to my level is steadily moving towards the best you can be, the best you can perform, the best you. Age, bodyweight, athletic/non-athletic history all come into account. Training is not competition.

Being able to swing, or snatch for 30 seconds at a time will take you a long way. In fact you don't ever need to swing or snatch more than 30 sec intervals to get what most people want from their training which is to stay or get lean and fit, build muscletone and strength, not get injured, afterall just get a heavier bell and 30 seconds will seem much longer! But if you want a little more variety, or maybe a little more challenge of course you can build your ability to swing and snatch for as long as you want to. (I've swung for a continuous hour, over 2100 reps, and snatched for 40 or 50 continuous min 1000 reps).

Intensity changes based on three things. Time/length of workset, weight of KB, and if you have my Programming the KB Swing you should know the next one....speed! Here we go....

Advanced Snatch Transfer Workout #1

8 sn/tr, 30/30 sec (work to rest)
16 sn/tr, 1 min/30 sec
18 sn/tr, 1 min/30 sec
10 sn/tr, 30/30 sec
20 sn/tr, 1 min/30 sec

repeat in this order x 5

6.5 minutes to complete one rotation x 5 rotations = 32.5 minutes

Advanced Snatch Transfer workout #2

8 sn/tr, 30/30 sec x 5 = 5.0 min.
16 sn/tr, 1 min/30 sec x 5 = 7.5 min
18 sn/tr, 1 min/30 sec x 5 = 7.5 min
10 sn/tr, 30/30 sec x 5 = 5 min
20 sn/tr, 1 min/30 sec x 5 = 7.5 min

32.5 min

Same snatch/transfer combination sets, same work to rest ratio....different workout completely!

Have fun with it!


Maribel said...

I love this sequence because you kill 2 birds with one stone...snatches and swings in one.

Tracy Reifkind said...

That's the idea! most people love to snatch and will skip swings...this way I make everybody do both! Oh, and have fun in the's fun, right? lol