Thursday, November 5, 2015

First Tuesday Morning 11/3 Workout, pre Pensacola

Just getting home from 8 days in Veitnam, now here in Pensacola I'll wait to set some training goals for next week.  In the mean time I want to get my reps in, break a sweat and challenge myself appropriately (not too much because there's no hurry, and not too little, I don't want to get too far behind where I was, or where I've been)

12kg warm up
40 2 hd sw x 5 sets = 10 min, 200 sw

warm up sets
10 2 hd sw
20 2 hd sw
10/10 + 5/5 + 10 2 hd sw
5 min., 100 sw

work sets
10 x 10 2 hd sw
5/5 sn (30/30)
5 swing snatch R, 5 sw sn L (45/45)
10/10sn (1 min/1 min)
10 swing sn R, 10 sw sn L (1.5/1 min)
12 min per round, 130 sw, 60 sn
repeat round, only using transfer swings instead of 2 h =d sw for 10 x 10

end with one last 10 x 10 2 hd sw

total work w/14kg
360 sw, 120 sn

pull up / kip practice

24kg swing
100 continuous reps (video)

I haven't done this in a while so I wanted to test it as a baseline to train for the 28kg, which is going to seriously be a big goal considering this set was much harder than I anticipated as far as cardio challenge.  I couldn't even count my heart rate pulses correctly after the set because they seemed as if one was running into the next.  The grip or the weight was not a problem but my heart rate was through the roof.  Not sure how I'm going to adapt to the workload of the 28kg, but I'll start that program this next week, hoping to hit that training goal before the end of the year.

The first video demonstration above is of the snatch portion of work set rounds, adding on a continuous set at the end
5/5 sn
5/5 sw sn
10/10 sn
10/10 sw sn
repeat with no rest between progressions.

The theme of the workout this morning was "10".  As I designed the snatch sets I knew I did not want to focus on speed, but instead do a little grip endurance work in anticipation of getting back to some sport sets when my travel schedule calms down.  Although 10-20 reps is hardly any kind of test for eral grip endurance for me now, I remember quite clearly that at one time it was!  Everybody has to start  somewhere!


Diana said...


Tracy Reifkind said...

I couldn't download the video from my iPad when we were in Pensacola, so I'll add that now. I'm getting excited about our visit this January!

Diana said...

Same here!