Hardstyle HV "100" Snatch workout.....

Funny that "HV" stands for "high volume", but it also stands for "Hardstyle, Ventura"!

As promised I did another version of my last "100" workout, but harder! Harder because it was longer, the rest periods were shorter AND I did it out in the So. California sun! Whew!

I started my workout with 30 solid minutes of practicing a Beginners Swing Routine that I will be taping next Monday for a follow along DVD to be ready by the end of the year (600 + swings)....so I can't share, yet, the exact workout! But following that workout, here's the new improved "100" HV Snatch workout...same combinations, but the intervals have changed slightly....slight changes can make a big difference.....

12kg

each set is one minute work/rest

1 swing, 1 snatch, 1 transfer (12 snatch/ 24 swings *see note)
1 snatch, 1 transfer (I call these "snatch transfers". 16 snatch/ 32 swings)
10/10 snatch R/L
25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

8 minutes total. 72 snatches, 38 swings

each set now increases to two minutes, same combinations, but with only 1 minute rest

1 swing, 1 snatch, 1 transfer (24 snatch/48 swings)

1 snatch, 1 transfer (32 snatch/ 32 swings)

10/10 x 2 snatch R/L= 40 snatch reps

25 x 2 snatch R/L = 50 snatch reps

12 minutes total 144 snatches, 76 swings

each set now increases to three minutes, same combinations, again with only 1 minute rest,

1 swing, 1 snatch, 1 transfer (36 snatch/72 swings)
1 snatch, 1 transfer (48 snatch/ 48 swings)
10/10 x 2 snatch R/L= 60 snatch reps
25 x 2 snatch R/L = 75 snatch reps

16 minutes total 219 snatches, 120 swings

each set now increases to four minutes, same combinations, again, only 1 minute rest

1 swing, 1 snatch, 1 transfer (48 snatch/96 swings)

1 snatch, 1 transfer (60 snatch/60 swings)

10/10 x 2 snatch R/L= 80 snatch reps

25 x 2 snatch R/L = 100! snatch reps

20 minutes total 288 snatches, 156 swings

Total time 56 minutes

snatches 730

swings 560

*note

This first set of swing/snatch/transfers were done at a slightly faster pace than on Thursday....slight change, big difference!

Mark and I rolled into Santa Barbara around 7:30pm on Friday to stay with our good friends, Greg and Jen Mishkin.....at this time I opened the trunk and went for the suitcase......whoops! Did someone forget to pack the suitcase? Yep.....wasn't me though....aren't the guys supposed to lift the heavy things?

Thank goodness I always live like a vagabond.....these days a Lululemon vagabond! And with my trusty Gymbag in the back seat, here's what was in it!

3 yoga tops

3 tanks

5 short sleeve t's

2 bra tops

1 yoga pant

2 yoga crops

1 pullover

1 scarf

all color coordinated! Also in the car I had 2 jackets! If I we had been driving my car I would have had enough supplies for a month....just kidding...kinda....lol

Poor Mark, he had the clothes on his back...yikes! Good thing Greg is the same size, so borrowing some shorts and extra T's was not a problem. The first thing I said to Mark, once we realized we had left out suitcase was, "We could not have picked a better trip to forget our suitcase!" And that's the truth. When you are staying with such great friends like the Mishkins, that have all of the comforts of home, then there's nothing to worry about.....besides, Santa Barbara has a Lululemon store!

Hardstyle Ventura

Mark and I just got home from the Hardstyle Ventura, an annual bodyweight exercise workshop held in Southern CA, lead by Pavel, but with guest lectures given by other Master and Senior RKC's, including Mark. I'm too tired to get into the details today, but hopefully tomorrow I'll have time to write down some of the highlights of this quick two day trip.

HV Snatch "all by myself" Day....and a new "100" snatch rep workout

I'm going down south to Hardstyle Ventura with Mark this weekend, but before I leave I had to write a couple of routines for my "subs" so they can lead my Beginning Swing classes on Saturday, in addition I had to design and train my Max based class snatch training!

I liked this high volume snatch workout so much that I may repeat a version of it this weekend on the beach in Ventura (making it a bit harder, of course!). It is a version of one of my "100" workouts. (100 refers to progressing up to a 100 snatch rep set, swing rep set, or both! ). Here it is,

12kg

each set is one minute work/rest

1 swing, 1 snatch, 1 transfer (11-12)

1 snatch, 1 transfer (I call these "snatch transfers". 16)

10/10 snatch R/L

25 snatch R/L (I divided them 12/13, or visa versa as the workout progresses)

8 minutes total. 72 snatches, 38 swings

each set now increases to two minutes, same combinations, but with only 1 minute rest

1 swing, 1 snatch, 1 transfer (22)
1 snatch, 1 transfer (32)
10/10 x 2 snatch R/L= 40 snatch reps
25 x 2 snatch R/L = 50 snatch reps

12 minutes total 144 snatches, 76 swings

each set now increases to five minutes, same combinations, but with 2 minutes rest (except the last set of faster paced snatches which only lasted for 4 minutes....because 4 x 25 = 100, and that was the goal!)

1 swing, 1 snatch, 1 transfer (55, 110 swings)

1 snatch, 1 transfer (80 snatch, 80 swings)

10/10 x 5 santch R/L = 100 snatch reps

25 x 4 snatch R/L = 100 snatch reps (4 minutes)

27 minutes total 335 snatches, 190 swings

Total workout 47 minutes 551 snatches, 304 swings

I thought about leaving the last set at 5 minutes, but there were OCD pros and cons.... the "con" was that it wouldn't equal 100! The pros would be that it would equal a 5 min set, like the others, and it would increase the snatch rep count (576 total snatches)....but do what you want.

Oh, and ladies....(my training partners, Meg, Sabina and Mina....),this is also your Saturday workout!

It may seem a bit slow in the beginning, but the last 27 minutes is tough....so chose your bell weight wisely.

I finished my workout with 15 minutes of double clean/presses and my, soon to be famous, "shoulder smoker"! (details to come soon!)

As I mentioned earlier in this blogpost, I'll be doing my own workout on Sat. in Ventura, and it looks as if I'll have at least one person joining me for a swing class/workout during lunch! Any other takers? All are welcome, just BYOB....bring your own bells!

PS Mark and I will be staying our friends, Greg and Jen Mishkin....Jen is my west coast BFF! I've got a big batch of Sloppy Joe sauce in the freezer I'm tempted to pack for dinner tomorrow night so she doesn't have to cook!

Saturday Max on Hold...

I decided it was time to break from Max Vo2 for a couple of weeks and spend some time practicing some of my methods for high volume snatch training for upcoming workshops and video....I've got some lucky training partners, huh?

The theme of my classes this morning was "100"....yep, another 100 rep snatch workout. I combined pacing with speed....here's what we did,

12kg

10/10, 1 min work, 30 sec rest (20 **paced snatches)

10/10 *speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches total)

10/10 x 2, 2 min work, 1 min. rest ( 40 paced snatches)

10/10 speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches, 40 total)

10/10 x 3, 3 min work, 1 min rest ( 60 paced snatches)

10/10 speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches, 60 total)

10/10 x 4, 4 min work, 1 min rest ( 80 paced snatches)

10/10 speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches, 80 total)

10/10 x 5, 5 min work, 1 min rest ( 100 paced snatches)

10/10 speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches, 100 total)

400 total snatches
29.5 minutes



10/10 speed snatches (2 min)
10/10 x 2 speed snatches (3 min)
10/10 x 3 speed snatches (4 min)
10/10 x 4 speed snatches (5 min)
10/10 x 5 speed snatches (6 min)video shows this last set of 100. I believe this took me about 2 1/2 minutes to complete with the 12kg

300 snatches
20 minutes

700 total snatches
50 minutes total time

And this was a low intensity workout compared to many of our past Saturday snatch workouts.

For instance I did 72 sets of Max on Thursday...576 14kg snatches in 36 minutes. Last Thursday I did 943 12kg snatches in apporx 50 minutes.....243 more that today in the same amount of time!

*speed snatches

Here's how I trained these sets....we snatched 10 reps, both left and right as fast as we could. I timed the work and rest for 2 minutes total. However long it took each person to complete the 20 snatch reps left them with the remainder of the two minutes for rest before the next set of paced snatch sets. For instance, it took me 40 seconds to complete my fast paced 20 snatch reps, I then had 1 min. 20 sec of the remaining 2 minutes to rest before the next set.

I timed the last rotation of speed santches in the same way, except for every additional 20 reps (10 L, 10 R) I added 1 full minute to complete.

**paced snatches

All paced snatches we timed at 10 snatch reps per 30 seconds....no faster, no slower. Therefore each 10/10 took 1 minute. Every additional 10/10 increased the time of the set by 1 minute. Example....100 snatch reps, done 10 L, 10 R, took 5 minutes to complete.

A New Year starts when you decide it starts....a "rags to riches" story...

This weekend I'm having a couple of rooms in my house painted....before cooking, painting ( and decorating) used to be my hobby. I used to paint every room in my house about once a year, and I've painted many of my friends rooms over the years. But those times are over and now I hire the paint jobs out....lucky me!

If you've ever painted any rooms in your house on your own, or hired someone to paint for you, the routine is the same....you have to move ev-ver-y-thing....EVERYTHING! All the pictures come down, all of the furniture is moved....what a perfect time to clean. Or should I say cleanse. wipe all of the dust away, mop or vaccum, edit the crap that piles up..... This time not only will I clean out these rooms, but I am committed to only put back the things I need, or the things I've collected that make me happy or that I love to look at. I'm going to keep my riches and get rid of my rags (trash).

Tuesday afternoon my yoga teacher, Elena, started out the practice by talking about the Fall season. She described Fall as the final season of the year, the last cycle. Time to clean up all that you harvested earlier in the year and plant for the upcoming Spring. The seeds you plant now will be what you harvest next year...but first you have to clean out and prepare the feilds. A time to start over....could we look at Fall as the start of a new year? Sounds good to me! From now on, Fall will be my New Year.

This reminded me of a conversation I had with a woman that grew up on a farm. She told me that when summer was over, all of the unharvested vegetables would rot in the fields, as it grew too fast to keep up with, and how nature runs riot and grows so much more that one family can eat, or give away. After hearing this story I, for the first time, didn't worry so much about "wasting" food, as nature wastes enough on it's own. Food is abundant....lucky us we live in a country where we can say that with confidence.

Anyway....Fall, a time to clean what has overgrown our lives. Why is it that traditionally during the Fall we create more mess? Most of our biggest food Holidays start in the Fall. Halloween, Thanksgiving, Christmas. Instead of getting ready now for the New Year, we pack more on top of the "old year", in the way of being busier than ever, eating more foods than we normally would, and buying more stuff that we don't need? Why do we have to wait until January 1st to start anew? If we start now, by the time Jan. 1st hits we'll be golden! Screw holiday obligations, what about the obligation to ourselves? Start a New Year now! Plant the seeds of lightness, strength and health now. Don't give yourself the excuse to do more damage in this Fall season, instead start your new year now.

This past year, especially, I've been giving away "stuff" like a madwoman. I own too much stuff, including food, and I used to like it....but I don't anymore. Owning too much stuff is paralyizing, not to mention it weighs too much. I've packed my car with at least 4 full loads that I took to the Goodwill. I did manage to have a garage sale right before summer that I made of ton of cash at....but I spent it on more stuff! I routinely edit and give away expensive designer clothes to my friends, giving some of my yoga teachers that I know can't afford much, Lululemon that I never wear. Too bad for my best friend Fawn that she's a size smaller than me....she already got all of the stuff I grew out of last year, lol!

So that brings me to my "rags to riches" story.....

I don't know about you, but when I decide to "be in for the day", in other words, my ass is not leaving the house anymore, I change into "kick back clothes". What are "kick back clothes"? Well, they are PJ bottoms, and the oldest t-shirt I can find...and of course it never "matches". It never fits quite right either because who cares? Are you kidding me? I have so many cute clothes, t-shirts, leggings, shorts, sweaters, hoodies....I can afford to wear my "riches" for rags!

My raggedy days are over. Life is too short to look ugly, or feel ugly! Even if no one is around to see you (tree in falling in the forest, lol). Mark, of course, could care less what I wear, but we all know how we feel when we feel we look cute, don't we? (I happen to be feeling really cute right now!)

Starting "New Years" are a luxury we can all afford by deciding to focus on our "riches". Husband, wife, children (grandchildren), a roof over our heads, one or two kettlebells, the knowledge of how to prepare our own foods. The time to workout, a daily walk, yoga, kettlebells. Clean bedsheets, our own washer and dryer, or a bunch of quarters for the laudrymat! Foodstamps, if we need them, and friends and family to turn to for support when we feel down. A full tank of gas, DVR, cell phones, laptops, a successful business, passion for what you do, health, strength, art, intensity.

Do not forget how rich we all are and how little we actually need. Dump the rags. Life is too short, and we are too cute, to wear rags....

Tempe AZ HKC

Mark and I just got home from paradise! What's paradise? Tempe, Arizona in late Oct....oh, about what? 84 degrees! Goodness....this afternoon we got off the plane, back home in California, at 1:00pm to a cold, chilly, pre rainstorm 66 degrees..... I really hope to see a Fall RKC sometime in the future in this great state, and convenient, if not destinational, location in the Southwest.



Keats and Tammy Snideman were gracious enough to host me and Mark in their beautiful as well as comfortable home, along with their two handsome, well behaved, energized young boys, Aiden and Soren. (Aiden future soccer and ping pong champion, and Soren, a incredibley intense and talented, not to mention dramatic, artistic genius) Keats Sneideman is Franz Snideman's twin brother and is the Kettlebell expert in Arizona. This is the 2nd HKC we've done at Keats' Reality Based Fitness Personal Training Studio, and although small, like the first, I hope it will help to establish Keats, and his business, as the "go to" place for Kettlebell Certifications as well as kettlebell instruction.

I never tire of listening and watching Mark teach, and I always learn how to become a better teacher and Instructor by assisiting at these Certs. Lucky me. I also got a chance to take the HKC candidates through a workout that will be a part of an upcoming video, in addition to teaching the roundabout, followed by a mini roundabout ladder workout.

Next? Goodness, I'm so backed up on video request, new video projects, emails, blogposts....oh and I'm freakin' excited about a new style of yoga I started training 2 weeks ago...what? No over-training Bikrams anymore? Nope, no more Bikram Binges!

So much great stuff happening. Life is good.

Sophi's First Introduction to KB

I got the chance to teach Sophi's mom, Cristina, how to swing a kettlebell yesterday! Cristina did great, and I hope she liked it enough to give it a few workouts.....afterall it a great exercise and workout for a busy mom! It's a great exercise and workout for everyone, but when time is a consideration then you can't beat it.

I forgot a baby bell for Sophi to play with, but I did get her to touch the handle, and I tried to have her do an "empty handed" deadlift....I'm working on her! I think getting her to sqeeze her glutes is going to be tough though.

Check out Sophi's natural squat...oh what it must be like to be 1 year old!