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:
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.
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!
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. :)
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!
Great workout! Thanks Tracy.
Great workout! Thanks Tracy.
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
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!
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.
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!
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.
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!
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.
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.
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