Wednesday, May 23, 2012

Snatchaholic's Snatch Progression practice + workout

Ok, so here is the workout from last Thursday as I will not be snatching tomorrow morning (I trained my snatch yesterday....workout to come next week!).  This workout starts the same way all of my snatch workouts do, with my own snatch progressions as practice.  In the video I say that I'll be demonstrating 6 combinations, but in fact I decided to only demo 4 of them for the purpose of this workout.  Those of you that have been training my snatch workouts with me know what the next two are (not hard to fugure out), 7/7, and 8/8, but that pace/speed qualify them as advanced, and if you have not yet trained a full cycle of Max Vo2 then you should start with these 4....trust me, still plenty of work!




Tracyrif Snatch Progression warm up

1 sw, 1 sn, 1 tr x 6 (12 swings, 6 snatches) 30/30
x 2

1 sn, 1 tr x 8 (8 swings, 8 snatches) 30/30
x 2

5 sn R, 5 sn L (10 snatches) 30/30
x 2

6 sn R, 6 sn L (12 snatches) 30/30
x 2

total warm up
8 min 72 snatches 40 swings



Snatch progression workout

uphill rotation

1 sw, 1 sn, 1 tr x 6 x 1
1 sn, 1 tr x 8 x 1
5/5 x 1
6/6 x 1


1 sw, 1 sn, 1 tr x 6 x 1+ 1 sn, 1 tr x 8 x 1
1 sn, 1 tr x 8 + 5/5 x 1
5/5 + 6/6 x 1


1 sw, 1 sn, 1 tr x 6 x 1 + 1 sn, 1 tr x 8 x 1 + 5/5 x 1 + 6/6 x 1

total snatch reps 126, 68 swings




6/6 x 1 + 5/5 x 1 + 1 sn, 1 tr x 8 x 1 + 1 sw, 1 sn, 1 tr x 6 x 1 (video ends 1st version)
(234 snatch reps, 128 swings)



6/6 x 1 + 5/5 x 1
5/5 x 1 + 1 sn, 1 tr x 8 x 1
1 sn, 1 tr x 8 + 1 sw, 1 sn, 1 tr x 6 x 1


6/6 x 1
5/5 x 1
1 sn, 1 tr x 8 x 1
1 sw, 1 sn, 1 tr x 6 x 1

total snatch reps 126, 68 swings

total workout including warm up
324 snatch reps, 176 swings

I did not include interval times in the above workout.  Your first goal is equal work/rest, in which case both workout rotations will take approx 6-8 minutes longer per.  (in the video I take only 30 sec rest intervals)

14 comments:

guy said...

Can't wait to be able to do this one! Have to heal 1st :(...
Tuesday I did a TracyStyle/ Dan John inspired TS/Litinov practice drive to local HS track, left handed sw 16kg kb for 30 seconds then sprint for 30seconds then walk back to KB and around it for 1 minute, next sn 16kg for 30 sec and sprint for 30 sec walk 1 minute, finally sw/sn for 30 sec and quess what sprint for 30 sec, walk around for 1 minute drag myself and 16kg back to car and go home:)
I think I'll build this to 10 sets over several weeks and seque to mountain biking to the track w/ 16kg in a backpack. Ambitious much?
All this while eating clean, eschewing fast food, sodas, and bananas! Thanks for the inspiration Ma'am.

Tracy Reifkind said...

Guy,

Ah a 16kg backpack! what fun! Personally I think you should double rack walk them there! Talk about some bicep fun...oh, but that's just me....

Just got an email about another sliced hand!

Hanelle said...

Loving this - snatches are one of my favourites, and I find that they really do get the heart rate up. Wow, you are amazing, doing all that with 14kg! I am able to snatch 14kg and 16kg, but not for nearly as many reps. But everybody starts somewhere, right? So I'll just keep at it. :)

Hanneke said...

I did this routine this morning with the 14K and 30 sec rest total. I'm very happy how that went. I definitely made a lot of progression with my snatches lately!

Tedee said...

Great workout! Thanks Tracy.

Tedee said...

Great workout! Thanks Tracy.

navy hpsp said...

Tracy-Great workout; I'm only recently a follower of your blog. I did this two days ago with a 1.5 pood KB and I.....am......smoked!

My question for you is, how often/should one do such a heavy, posterior-chain dependent workout? And how long should one leave for recovery?

What do you do one your non-snatch/swing days?

Thanks-Luke

Tracy Reifkind said...

Hanelle,

Of course everybody has to start somewhere! I've been training consistently, no missed workouts (ever), for 6 years. I didn't start out using the 14kg! I have pictures of me at my first Cert snatching the 8kg!

Consistency is way more important than the size of the bell!

Tracy Reifkind said...

Hanneke,

For some reason the 14kg tears up my hands the most, and it's probably why I'll either train with the 12 or the 16 first. I've never done this workout (or one similar) with the 16kg, I do too much ballistics in total during a week to train snatch workouts so heavy.

Tracy Reifkind said...

Teedee,

Thanks! I'm posting more and more workouts as you can see! I just want to see people train...and have fun doing it! My kind of fun anyway!

Tracy Reifkind said...

Luke,

It depends on what you are training for, what your goals are, etc., but you should never "Max" out every workout. If you are smoked, then recover appropriately.

With that being said you should have tried this workout with a lighter bell first....

I train three days a week. All of my training starts with swings, two of those days I snatch, and one is usually a pressing day. Recently added in squats. On my days off I practice Bikrams yoga and walk.

Hanelle said...

Heehee, I also started snatching with 8kg - I was just too intimidated by the snatch at the beginning, and terrified about how I was going to get it up there. It's amazing how far we can all go. I've been training with KBs on and off for about two years now and after trying out all sorts of other things for a while, I decided a few months ago that it was time to dig in again. It's like coming home to a true love. :) I don't think I'll "stray" again - as you say, consistency is key!

Kia said...

Thanks so much for this! I've been trying to find a way to learn/practice snatches and this is perfection! I think I see a follow-up book, "The Snatch" in your future.

Hanelle said...

Hi Tracy! The first two videos on this post are set to Private and I can't view them on YouTube. Could you perhaps change the settings, please? Still love this workout, one of my all-time favourites.