Tuesday, July 17, 2012

Snatch-aholics....bringing another 500 reps!

As usual I had no idea where my training was going to take me this morning so I did not video tape the first part of my workout, and besides that, the gym is always more crowded making it difficult to "produce" a tape with everybody around me.  I did not think about the total rep count, I only started building a base, a foundation, via....what else?  A ladder, uphill and then downhill.  I explain the routine during a rest break, not sure how well you can hear it so I will explain it best I can.



Every 20 reps you have 1 full minute to complete both work AND rest.  Chose a bell weight you can complete 20 reps in less than 40-45 sec giving you 15-20 sec rest periods for each group of 20 snatch reps.

1st set, 20 reps, 1 min
2nd set, 40 reps, 2 min
3rd set, 60 reps, 3 min
4th set 80 reps, 4 min
5th set 100 reps, 5 min (video starts here and follows the remaining downhill ladder)
6th set 80 reps, 4 min
7th set 60 reps, 3 min
8th set 40 reps, 2 min
9th set 20 reps, 1 min.
done!

500 snatch reps, 25 min.



This is the equivalent of 5 snatch tests in a row!  Well, if I were using my snatch testing weight bell it would be!  I used the 12kg, plenty hard!  I already know how I'm going to modify it with a heavier bell....Snatch-aholics, stay tuned!

Even I was surprised that the total was 500 reps!  And in only 25 minutes!  Crazy!  Max Vo2 done at 8 reps per 15 seconds only totals 400 reps!  This is definitely a "Beyond Max" workout!

Originally this workout is based on a routine I posted a few months ago where you snatch 20 reps "On the minute" for however long you want your workout to be.  This version was way more challenging, in a good way!  I started my first set with 10 R/ 10 L, but my hands were too "crispy" and dry from not training all weekend.  I broke out a blister on my left palm and had to switch ever 5 reps....this only added 2 more swings per 20 snathces.  Doesn't seem like that much more work? Well, that equals out to 50 more swings, 1.25 minutes more work!  Try it both ways!  10 at a time and 5 at a time and let me know how it goes for you!

PS  it really blows me away how other people "cross training" (and including trainers) completely ignore the fact that I'm trying to do some serious training while they congregate around the water cooler between sets, having conversations and walking behind me and sometimes right in front of me while I'm swinging or snatching!  Good-ness, catch a clue.

6 comments:

Diana said...

Looks like another one I'll be trying! Thanks for keeping us "snatch-aholics" fixed! :)

Tracy Reifkind said...

Diana,

you are going to love this one. Super fast paced and super sweaty! I already know how I'm going to be able to use a heavier bell for the next version.

Hanelle said...

Can't wait to try this one - looks like another one I can add to my staple of favourite snatch workouts! And I'm still due my snatch workout for this week anyway (I just loooove the uphill and downhill progression one you posted a little while ago).

I know what you mean about people hanging around and walking in front of you when training - I don't do much KB training at the gym, as their bells are awful and I prefer to use my own, but I sometimes think that IF my weight were to hit somebody in the head (heavens forbid), they'd probably deserve it. :D Catch a clue indeed. But don't even get me started on the amount of clueless people (including trainers!) you see at the gym - one of these days I'm going to get punched because I keep staring in disbelief and horror. :)

Drush said...

I have a question you've probably heard before. But how many days a week is too much for Kettle Bell?

Thank you,

Tracy Reifkind said...

Hanelle,

For sure this one is a keeper! Loved it. Easy to keep track and the bonus was the total rep count in such a short time! I can't wait to do it with healthier hands!

Tracy Reifkind said...

Drush,

There is a misconception if one thins all kettlebell exercises are the same. If you are asking me how many days a week can you train the ballistic movements (swing/snatch) then every other day would be an appropriate prescription. Personally I train T, TH, Sat.

There are many other movements you can use the kettlebell for like pressing, Get-up, squats, deadlifts, etc. If all you owned were kettlebells (or a single bell) then you could find something to use it for everyday, alternating the type of exercise you are practicing.

One can do too much exercise for sure. When a person exercises past the point of seeing the results that are motivating them to think more is better then it's time to reevaluate.