Sunday, January 03, 2010

Day 1 Results: KB Swing/Snatch Challenge

Day 1: Sun, Jan 3, 2010
Well, I started the challenge today, and I did pretty well. I did a light warm-up on the Airdyne (6 minutes). In retrospect, I'd forgot about the friction on the hands that high rep training can create, especially if you wear lifting gloves (which I did out of habit). I started getting blisters on my hands during the snatch section of the workout.

Swings: I used the 16kg for swings, and primarily did 2H swings. I knocked out my 200 swings in about 8:30, which included periods of rest. I stopped after 50, 40, 60, 30, 20 reps to write down my time & progress. This was my strategy to help me keep track of my count :-). I was very proud of my time. My goal will be to do my swings exclusively with the 24kg by week 4.

My strategy by week for swings is as follows:
Week 1: 16kg
Week 2: Alternate between 16kg & 20kg
Week 3: 20kg
Week 4: Alternate between 20kg & 24kg

Snatches: I did snatches with 12kg since it's been a while for me. The weight itself was easy. The friction on my hands was not. I basically could only do 5/side and then had to stop to rest my hands. After the first 2 rounds, my hands were shot. I kept going, but had to stop with 7 minutes left on the clock and 45 snatches short of my 100-rep goal. I have some nice red blisters on my hands now...and boy do they hurt! I am going to try Tracy Reifkind's sock sleeve method tomorrow morning to see if that helps at all...

My strategy for snatches is as follows:
Week 1: 12kg every day
Week 2: Alternate between 12kg & 16kg
Week 3: 16 kg for 3 days, 12kg for 2 days, 16kg for 2 days
Week 4: 16kg

Bring on the new day! How did you do on Day 1?

4 comments: said...

Looks pretty brutal. Keep up the good work.

Jake, anAustin personal trainer

Mippa said...

Are supposed to do both snatches *and* swings every day, or alternate...?

Day 1

Weight: 20lbs
Reps: 150 swings, 50 snatches

I was definitely winded by the end, but I recovered quickly. Maybe I should be doing both..?

Fitgirl-ATX said...

Hi Jake: thanks for the comments. I've seen your posts on craigslist. As a fellow trainer, maybe we can partner together sometime in the future and host a workshop of some sort for our various clients.

Fitgirl-ATX said...

Hi Mippa: You're off to a strong start! You are supposed to do 200 swings (mixed) AND 100 snatches (50/side) each day. Your target is to complete the challenge (safely) in 30 minutes or less (ideally) for 28 days. Listen to your body. If you need to break up the workout one day, or scale back, DO IT. For example, if you are pressed for time, you can do your swings at one point in the day and your snatches at some other time during the day.

Keep working hard!