Monday, May 14, 2012

"Double Sets" fast snatch, heavy swings

Until I come up with a better title to this series of training fast snatches alternating heavy swings I'll simply refer to them as "Double Set" training.  In these workouts (more variations to come) I use what I call a "double set".  A double set consists of two separate alternating exercises that "count" as "one double set".  This snatch/swing workout would also qualify as a "Beyond Max" workout as it uses Max pace snatches, so if you have not yet done a complete cycle of 80 sets of 8 (or 7 reps. or 6 reps) then I would suggest that you do the ground work of that training before this one.



I taped a short intro to explain in more detail, but I miscalculated the double set intervals.  Instead of 2 minutes per dbl set, it actually only takes 1.5 min per dbl set.  The advanced version shortens the 2nd rest period from 30 sec to 15 sec making each dbl set only 1.25 min per.  So, 15 dbl sets = 22.5 min. instead of 30.  I would suggest that you practice the four sets I demo in the workout video along with me and then decide whether you want to snatch R and L within the same 30 sec interval, or if you want to snatch separately R from L.  Personally I chose to finish the workout switching within the same interval working a little more cardio element as there are two additional swing transfers. If you choose to not switch, you still get a hell of a cardio element, but work more strength snatch endurance.  Slight differences, all good!

There is only one double set repeated throughout the entire workout, adding on sets per week as in Max Vo2 training.  Start out with 15-20 sets adding on 4-6 sets, working up to about 30 sets total (45 min).  And then switch it up by using a different heavy swing weight, changing your snatch strategy, or reducing the 2nd rest period.  I will be posting many more variations to this workout, so get started!



Double Sets
Fast Snatch, Heavy Swings


variation #1


8 R/ 8 L snatch (30/15)
10 2 hd sw (15/30)
x 15-20 double sets


variation #2


16 R snatch (30/15)
10 hvy 2 hd sw (15/30)
16 L snatch (30/15)
10 hvy 2 hd sw (15/30)
x 16-20 double sets

The speed at which you snatch is individual.  My own "Max" pace is 8 reps per 15 sec., yours may be different, especially taking into account snatch weight.  This is not a workout that suggests heavy snatches, keep them on the lighter side, with speed as the intention.




19 comments:

guy said...

Looks great! One question though, what are the specific benefits of combining the sw & sn in a practice session? Thanks BossLady!

Tracy Reifkind said...

guy,

to be able to snatch a heavier bell faster and easier.

guy said...

Ah, shold've been able to figure that out for myself, thank you Ma'am. Sort of like the Roundabouts, i suppose.

Diana said...

These are fun! I like to call them "snatchers"....these get the heart pumping!

Diana said...

I used the 12kg and 24kg with variation 2 for 20 sets. Holy sweat city!
Please leave your brain for science to study!

Gayle said...

Fun workout! I used 12kg and 20kg for 15 sets. I was a sweaty mess at the end. :)

beverly said...

Tracy - I'm a beginner. Love your book! I have a question about snatches. You may have covered this but I can't locate that so if you could direct me or tell me. Basically, can you tell me how to do a snatch properly? I have watched your videos but the problem I am having is that the kettlebell slams my forearm at the top. How do you deal with that?

guy said...

Did it w/ 1-arm sn & 1-arm sw, I have to, I cut my hand loading an old rusty refrigerator onto a truck during a charity scrap drive, of all things. 5 stitches, right in the crease of my palm, right below the pinky. Lucky me...I can still train my left side & will on the advice of Mr. Reifkind.
Maybe you can cook up a one armed practice for us one-armed bandits Ma'am ;)

Marsha said...

This is so great ! I just made up a routine for myself the other day and was wondering if it was the right thing to do. I was combining my snatches with a heavier 2 hd sw. I guess I got my answer. I love this workout. I find it really pushes me.

Tracy , it finally clicked for me . I have really cut down on my eating and I am in control. It took awhile after we talked but, I am taking it one minute, one day , one week at a time. I am in no hurry but, I feel so much better.
My training is starting to show and I am getting some great guns ! ( arms) lol......

Thank you again for giving us so many great ways to enjoy the kettlebell . Oh, and the best part is , I am getting great shoulders and my legs are actually slimming down, no bulk , just tight and toned.

Sorry , I just had to post.

Nic said...

I saw your video yesterday and went to my KB class today and tried it out in the last drill. I did 12 minutes (stayed with the :30 rest versus switching for starters sake=8 sets) with 12kg for snatch and 16kg for swing. Man by 8 min in i was kicked. Wished i hadn't done any other drills and only did this one... loved it! Will def be doing this one again! RKC San Diego here i come! Thanks for your inspiration!

Tracy Reifkind said...

Diana..."snatchers" hmmm...interesting. Let's keep working on it, lol!

Tracy Reifkind said...

Diana, oh yes, that 24kg alternating is fun! Wait until you see what's going down this morning!

Tracy Reifkind said...

Gayle, I found those weights to be "enjoyable", lol! After last weekends workshops (3 1/2 intense hours of training) I needed a little "loy", lol!

Tracy Reifkind said...

Beverly, there is a technique that prevents that. My best advice is to work with someone in person. I have no idea what you swing looks like, which is the foundation of the snatch, and without seeing it I don't feel comfortable diagnosing it. But even if you bang, with consistent practice it will usually get better!

Tracy Reifkind said...

Guy,

I'd be seriously bummed out if something like that happened to me! I'd have to jury rig something!

Tracy Reifkind said...

Marsha!

Miss you! What do you mean "sorry I had to post"? Your comments are always welcome!

Since you have a dance and choreography background it does not surprise me that you are creating your own workouts. that's the idea!

and yep...cutting back on the amounts of food can be a little eye opening once some weight starts to drop off!

Tracy Reifkind said...

Nic,

Wish I was going to the SD RKC! It's a crazy hard on because of the weather, but in a gorgeous location and the venue is perfect! But, so many Instructors that we're lucky Mark gets assigned the San Jose Cert, can't complain about not getting SD! We will be in SD in a couple of weeks for a Re-Cert though!

Yvette said...

Tracy I am so glad I found you through my friend's facebook page she owns NorthBeach Kettlebell in San Clemente. I was looking for a place that has kettle bell classes and the "place" just happen to have a youtube video of the "snatch" the guy was teaching what I guess he calls proper form? After viewing almost 6 of your video's today and purchasing your book (today), I don't think he was teaching the right way just didn't look like how you do it. That to say I'll stick to your book and video's and my garage. I am also doing the Diet Journal challenge you gave for the next 2 weeks. I'm tired of being tired and fat not chubby just plain'ole fat. Thanks for the inspiration.

Tracy Reifkind said...

Yvette,

Geez, I've got to get a hold Gabby , I want to come and do a swing class/book signing event! (and I can be talked into a few snathces too!)

Thank you so much for the kind words, I know we can do it! You are not alone, this is a great club to be part of!