Thursday, November 24, 2011

Thanksgiving Weekend Snatch Workout Beg/Intermed

Since Tuesday, and all through the weekend, I will be doing a variation of the workout I am posting today. This Snatch workout is what I would consider an "entry level" high volume snatch workout. How I define that is, it is designed for someone that has not trained a Max Vo2 cycle, or is not used to snatching for more than 1 minute, OR is not used to more than 100 snatch reps in a workout.

That being said, each rotation in this workout is equal to 80 reps and starts out with all "equal work to rest" ratio and increases, only slightly, in the last two rotations. If you are used to training high volume snatch workouts, or have trained Max Vo2 through at least one cycle, you can still make this challenging by using a heavier bell or decreasing the rest periods to 15 seconds, OR stringing together sets to make it more advanced. (which I will post next week)

The first rotation is 8 sets of 30 sec/30 sec (work to rest). It should take 8 minutes to complete. The video shows all work sets with all rest periods. If you find this rotation #1 to be challenging then repeat it, exactly, two more times, before moving to rotation #2 & #3 variations for your next workout. The first two rotations are designed in an "uphill" progression of difficulty.




Rotation #1 (video)

set #1 1 sw, 1 sn, 1 tr x 6
set #2 1 sn, 1 tr x 8
set #3 5 R/5 L
set #4 10 R
set #5 10 L
set #6 6 R/6 L
set # 7 12 R
set #8 12 L

8 min 80 snatches

rotation #2

set #1 1 sw, 1 sn, 1 tr x 6
set #2 1 sn, 1 tr x 8
set #3 5 R/5 L
set #4 & #5 10 R/10 L (1 min/30 sec)
set #6 6 R/6 L
set #7 & set #8 12 L/12R (1 min/30 sec)

7 min 80 snatches

This last rotation is a "downhill" progressive ladder.

rotation #3

set #8 12 R
set #7 12 L
set #6 6 R/6 L
set #5 & #4 10 R/10 L (1 min/30 sec)
set #3 5 R/5 L
set # 2 1 sn, 1 tr x 8
set #1 1 sw, 1 sn, 1 tr, x 6

7.5 min 80 snatches

Total workout 22.5 min. 240 snatches.

To increase the workout time, and reps, repeat any of the three rotations and design your own workout! Each additional rotation will increase the workout by 7-8 minutes and add 80 more snatch reps!

I want to thank my training partners, Deepika and Bruce for showing up this Thanksgiving morning in my cold garage gym! We started out with a swing workout of 640 reps in 25 minutes and followed up with the rotations #1 and #3.

I finished my workout with 500 16kg swings in 25 min and some light dbl cl/pr and clubbells.

17 comments:

guy said...

Happy Thanksgiving to you and the Mister Ma'am! I ordered the roundabout 2.0

Tracy Reifkind said...

Guy,

Thanks I hope you all had a happy day too!

Roundabout 2.0....is ha-ha-hard! In fact I should put my advanced class though it this weekend! Or maybe it will be or Xmas eve workout!

The day we taped that workout we had already taped "Give and Take" which meant we were training for over 2 hours!

Diana said...

Hope you and Mark had a great Thanksgiving!
I'm enjoying long sets lately...setting the timer for 10, 15, or 20 minutes at a crack and doing either swings, snatches or my new found favorite clean/jerks with NO breaks. I'm loving it! Great for endurance seeing as how the feet are still in a healing process and my running is very low mileage.

Hanneke said...

I did this as part of my training with the 14 kg. Next time at least one set with the 16, just a little afraid of the 16 yet....

Great workout though! Thanks so much for making it available for free.

Tracy Reifkind said...

Diana,

Love jerks, especially doubles! Personally I was shocked at how dbl jerks got my heart rate up so high...which is hard to do!

Haven't done them in a few weeks but when I was I was doing two minute long sets.

Tracy Reifkind said...

Hanneke,

do you have a "female friendly" handle 16kg?

I'm going to be posting some more difficult routines based on these 8 sets (and one or two more). Follow the progressions and as I add in the more advanced pacing I think the 16kg will not be so challenging.

In fact, these slower paced combinations are much easier to train the heavier bell with...I'll explain more in a future post.

Juci RKC said...

Good stuff :)

BTW my victims said that your infamous 'Beyond Max" was pure evil :)

PS: how about that sword back there...?

Tracy Reifkind said...

Juci,

It gets better...I mean worse, much worse! I posted the next "beyond Max" on Youtube, but not on my blog yet. Not crazy about the video because I couldn't explain much as I was going on.

Then I realized that a lot of people that read my workouts have not yet done a complete cycle of Max, and to go "beyond" is not appropriate unless you've done the ground work...not because of the difficulty of the work, but the monotony of 5-10 weeks of 15/15 snatch training ending with 40 minutes (80 sets!) You have to earn Max and the same holds true if you want to go "Beyond"!

Ben Edwards said...

Phenomenal workout! I like how you do a "warmup" that would almost literally kill most mortals - all before doing your actual workout.

Tracy Reifkind said...

Ben,

I usually end my 45 min classes (30 minutes of swings, minimum of 600-700reps) with 15 minutes of snatch combinations....when I say "warm up", I guess I mean "warming up the shoulders to hold weight overhead", because we are already "warm"!

But that is the reason why the sets in this workout are only 30 seconds long and start out in combinations with swings...leading up to continuous weight overhead (snatches).

But to agree with your point...if I use a heavier bell, even if it's the 14kg instead of the 12kg the "warm up" IS the workout!

Thanks for your comment.

Unknown said...

Tracy-Thank you for training us on Thanksgiving day! Hope your turkey wings were yummy :-)


Deepika

Mark Reifkind said...

Judit, that's my sword, Magnus. He protects the gym :))

IB138 said...

How do you remember all that? I'm serious. Yesterday, I lost count just doing Deadlift ladders. :)

Peace~Barney

Tedee said...

Fantastic! Thanks for posting the snatch routines. HAPPY THANKSGIVING!

Tracy Reifkind said...

Deepika,

I don't think you know how much I count on you! Support, energy, and inspiration works both ways!

Thank you!

Tracy Reifkind said...

Barney,

I'm crazy like that! I count to ten constantly....even while driving my car, and I even count my laundered clothes as I fold them....it's a sickness!

Now I have to journal three, hour long, workouts before the end of the night....they were awesome! (videos to come shortly!)

Tracy Reifkind said...

Teedee,

More snatch workouts to come. Really, it's just that I have so many, and I'm training instead of blogging.

Also, the easier you understand my KB "shorthand" the easier it is to post workouts....it's the explaining that takes up so much more of my energy.