Friday, December 2, 2011

HV One Hand swings and Snatch Holds..."Soup to Nuts"

I'm going to start this blog post with the end of my workout! The first part is kind of boring....and I'll get to that..... First though I want to wrote about my "snatch hold/pacing" workout Mark named "Soup to Nuts"

I've done similar training like this set a few times before, as demonstrated in the video, snatch hold and pacing, switching hands every 30 seconds. But in my first set I did something I had never done before, I "snatched and held" for an entire minute before switching hands.....totally different! Instead of starting out with 12 sn R, 12 sn L in 1 minutes time I did 24 R, 24 L in two minutes time. I'm trying not to be confusing here....

I still paced myself per 30 seconds, but I did not switch hands. To me a second hand is crucial to pace work. As I watched the clock the first two minutes pace was 12 sn reps per 30 sec (24 reps R and L), the second two minutes was 11 reps per 30 sec (22 reps R and L), the third two minutes 10 reps per 30 sec (20 reps R and L), etc...all the way down to 1 sn rep per 30 sec (2 sn reps R, and L). It took 24 minutes without putting the bell was good! One reason was I had no idea it was taking that long...24 minutes flew by. But I'm not saying the work was easy, it's just that the work required my concentration to keep track of the pacing in addition to the challenge of my strength and endurance (especially my left side).

In fact it was so good that I wanted to do a video demonstration in addition to writing about it. But to be honest the first set was just hard enough that I wasn't sure I could do a second, even half the time....but I decided to try! In this shorter set I take you through pacing and I also have plenty of time to talk alot! In fact I think it's worth watching in it's entirety, especially near the end as the snatches slow down and I can do more verbal coaching about the technique.

After showing Mark the video he named it "soup to nuts". This is what he said, "This workout combines everything, all of the variations of ballistic snatch or swing training. You've got high reps, you've got low reps. You've got fast reps, you've got slow reps. You've got static holds and dynamics, you've got high intensity and relatively low intensity. So it literally covers the whole spectrum of exercise dynamics in one's got everything, soup to nuts!" (thank you sweetie!)

Snatch hold ladder

24/24, 22/22, 20/20, 18/18, 16/16, 14/14, 12/12, 10/10, 8/8, 6/6, 4/4, 2/2....1/1? = 24 min!

12/12, 11/11, 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 = 12 min. (video demo)

468 snatches

OK, so here's my boring high volume one hand swing workout....I used the 12kg for my warm up and then in my work sets I alternated the 12kg with the 14kg

Warm up

40 2 hd sw x 5, 200 sw (1 min/1 min x 5 = 10 min)

Work sets

10/10 x 20 (10 reps x 10 R, 10 reps x 10 L), 200 = 5 min/1 min rest
10/10 x 10 w/14kg (10 reps x 5 R, 10 reps x 5 L) 100 sw = 2.5 min/1 min rest

8/8 x 20, 160 sw = 4 min/1 min rest
8/8 x 10 w/14kg, 80 sw = 2 min/1 min rest

6/6 x 20, 120 sw = 3 min/1 min rest
6/6 x 10 w/14kg, 60 sw = 1.5 min/1 min rest

4/4 x 20, 80 sw = 2 min/1 min rest
4/4 x 10 w/14kg, 40 sw = 1 min/1 min rest

2/2 x 20, 40 sw = 1 min/3o sec
2/2 x 10 w/14kg, 20 sw = 30 sec/30 sec

2/2, 4/4, 6/6, 8/8, 10/10 swing ladder w/12kg 60 sw = 1.5 min/1 min rest
10/10, 8/8/, 6/6, 4/4, 2/2 swing ladder w/14kg 60 sw = 1.5 min/done. (video shows this set)

45.5 minutes
1220 swings (860 w/12kg, 360 14kg)

In total with my snatch workout I trained for about 1 hour 20 minutes.


Maribel said...

Wow. I have no other words, just Wow.

shortnginger said...

Do you never tire??

Tracy Reifkind said...

Maribel....ah, c' was a"light" day....kidding!

guy said...

Another wicked cool workout!

Tracy Reifkind said...

s n g,

Tired of feeling great and feeling like I look great? nope.

PS I take a nap everyday! Seriously, between 2:30pm and 3:30 (sometimes I'll nap as late as 4:00pm) before dinner, and then to bed at 8:00pm (especially now without TV!)

Mark Reifkind said...

the 30 sec rest set that you demonstrate is awesome.the fact that you did it AFTER a 22 min continuous snatch set is AMAZING! You are the Machine my love.

Tracy Reifkind said... are going to love it! If you can train the 2.0, you can do the 1 minute, no hand switch version!

with the 16kg, of course!

Nadine said...

ugh! what is wrong with me that I think the snatch sets looks like fun!?!? I wish I had seen this before my training yesterday - LCCJ 3min right/3 min. left nonstop for 18 min with the 14kg- not to mention the 16kg snatches before that - this will have to wait till next week. =( I am totally bummed!
thanks for posting it and I'll let you know how it goes =)

Roland said...

What's up with the sword? Is that used to motivate clients to keep going? or else!

Diana said...

Been messing with 10 minutes straight snatches with only 1 hand change.....gets the ticker moving for sure!

Tracy Reifkind said...


I've only been able to do it with the 8kg... (a few times)

It doesn't get my heart rate up though, even shorter sets with the 12kg...gotta go too slow. Pacing is really one of the tricks. Sometimes faster seems easier, sometimes not.

But jerks! Now those get my heartrate up!

But I'm not willing to commit too much of my training time to the "one hand switch's not one of my "goals".

Although I train longer and longer sets without hand switches (snatches, presses, swings...try doing 50 + swing reps on one hand....of course I know you can do it! But how often does one do it?)

Diana said...

I've been using the 12kg for snatching-you're right, the jerks really gets the HR up! Sometimes I'm cruising along but my rates not up and then I realize that I at times do a strict press insteading of jerks! I am so used to them, the jerk is still new to me, but love it! I know most woman do it one handed but I actually prefer doubles-feels more comfortable-harder for sure, but comfy!
I am so not a fan of one-arm swings....50+ of them at a given time would be hard for me....hard to get into something you're not a fan of! By hard I mean mentally!