Tuesday, August 7, 2012

Snatch-aholics "49"

It's my birthday, it's my birthday....."49" is going to be a reoccurring theme this whole fabulous month of August, because it's my 49th birthday month!  Enjoy

40 snatch rep sets done 9 ways...or 9 sets of 40 snatches (progressively, of course!  Damn I'm good!)

I started with the 2 most difficult ones and laddered progressively down...

40 snatches R 
40 snatches L 
20 R, 20 L x 1
10/10 x 2 
6/6, 5/5, 4/4, 3/3, 2/2 downhill snatch ladder (this is the one I screwed up....forgive me, I'm 49!)
5/5 x 4
4/4 x 5
2/2 x 10
1/1 x 20

All sets with the exception of the last one took approx. 1.5 min, with a 30 sec rest.  So, I completed both work and rest within a 2 min interval.  9 sets = 18 min, 360 snatches....this workout also has almost 100 transfer swings!  (94 to be exact!)

PS It looks as if my Flip has done Flipped for the last time....sorry about the buzzing, I didn't notice it on the last video, but here it is again....time to start using the Bloggie or my iPad...argh!


Miss Cane said...

Tracy, thank you for posting these fabulous workouts, you are such an inspiration !
I have your book and yours and Mark's Hardstyle video( both are excellent !)
How long should you practice the swing before trying to snatch ?

Tracy Reifkind said...

Miss Cane,

Great question! Personally I will not teach the snatch to new students until they either establish a regular swing practice for 4-12 weeks, and/OR demonstrate a solid swing technique.

It's a rare occasion that I teach it sooner. The biggest reason is that the snatch movement IS an extension of the swing movement, and with regular swing training most people start to experience what it is they want from exercise anyway. The snatch adds variety and because it's a different movement it does in fact produce a different effect.

Diana said...

Damn woman, those 40 reps per side look solid! That's totally turns into more of a mental game after 25-30 reps per side!
I will be giving it a try-soon! Gots me lots of running to do first!

Miss Cane said...

Thank you so much for taking the time to answer my question.
My hands are suffering at the moment....however chalk is winging it's way to me as I write !

I am trying to build up my grip strength also.....patience was never one of my virtues....alas.

Kindest regards to you.

Grumpy3313 said...

Great stuff you've put on here. I'm doing the Swings. I'm wondering what the typical KB exercise progression is? Swing the clean then snatch? Does it even matter? And I figure the TGU is something seperate altogether. Happy Birthday!

Thanks Danno

Tracy Reifkind said...


I think the traditional progression is the swing, clean, press, snatch, maybe the goblet and front squat somewhere in between the swing and press (you have to learn to "clean" to front squat). But as I've worked with plenty of beginners over the years I've developed my own teaching progressions:

neg press
neg clean
squats (all kinds)

And you are right about the Get-up. it's an entirely different thing. I know the RKC community is all about the Swing (Id like to think I was in the forefront of this trend), and the Get-up as it's two main movements. It's not that I don't like the Get-up, but I have a very specific reason why I don't place so much importance on it and personally I don't train it as much as I should. I'll have to write about it again.