Tracyrif's Tuesday Training 16kg Snatch/Press

Here is my Tuesday workout.  I will post the accompanying "key" to the "Demo Swing Video" in my next post

Demo Swing "Key" video

320 swing reps w/12kg

Class workout

200 swing reps w/ 14kg, 10 min
530 swing reps w/16kg, 22 min

snatch warm up w/12kg

sn/tr x 8 x 2 sets (16 sn, 2 min)
sn/rk/tr x 6 x 2 sets (12 sn) (snatch "rack", or "negative press" to the rack position of a "clean")

sn/rk/tr x 6 + sn/tr x 8 x 1 set = 1 min/30 (14)

sn/rk/press/tr x 4 x 2 sets (30/30 x 2 = 2 min, 8 sn, 4 press) (snatch, "rack", press, "over the top into a transfer swing)

sn/rk/tr x 6 + sn/tr x 8 x 1 set (1min/30 sec.)
sn/rk/pr/tr x 4 + sn/rk/tr x 6 + sn/tr x 8 x 1 set (1.5 min/1 min)

I might have done some of these with the 14kg...I can't remember.....

Video above

I went on to complete a similar workout w/16kg for three rotations (video demonstrates the last rotation)

sn/tr x 8 x 1 (30/30)
sn/rk/tr x 6 x 1 (30/30) ("rk" = negative press into the "rack" position of a "clean")

sn/rk/tr x 6 + sn tr x 8 (1 min/30)

sn/rk/press/tr x 4 (30/30)

sn/rk/tr x 6 + sn/tr x 8 = 1 min/1 min

sn/rk/press/tr x 4 + sn/rk/tr x 6 + sn/tr x 8 = 1.5 min/1 min

repeat 3 times

192 snatches, 24 presses

I ended the workout with more 16kg snatches

5 reps R "on the 30 sec"
5 reps L "on the 30 sec"
5 R, 5 L "on the 30 sec"
5 rotations = 100 snatches, 7.5 min

292 total 16kg snatches, 24 16kg presses
1050 swing reps, 1 hour, 15 min approx.

Bikrams yoga @ 10:00-11:30am