Tuesday, November 4, 2008

Kettlebell Bootcamp #11 (I know how to SNATCH now!)

Yes, go ahead and laugh. I did too. Everyone does when they hear the word "snatch". All in all though Nikki and I had a terrific bootcamp this morning. I did not think we could top the rough, kick ass workout we got last night, but my wife and I left bootcamp today with a huge sense of accomplishment. Cause know we have learned the kettlebell snatch, probably wasn't the prettiest of snatches but we did them and our forearms are free from bruises.

The first time Nik and I met with Dave I told him that I have seen the kettlebell snatch but was not familiar on how to do it. He had me try and rep and "WHACK" I popped my forearm so hard I was rubbing it for a week. He told me that he would get me to doing pain free snatches in the near future. Low and behold I banged my forearm up really good with a 12kg kettlebell 4 weeks ago and today I snatched a 16kg kettlebell 15-20 times today and walked out with no bruises and pain free, David is no liar.

Here is the workout:
  • Warm up which included spinal wave and "the pump"
  • KB squat to press from rack position 15 sec, 15 sec rest then other side 15 sec x 3
  • Burpees followed by KB orbits (at least that is what I call them) around our midsection 30sec each then repeat x 2

Then David educated us step by step the art of the kettlebell snatch:

  • practiced "pulls" both sides x5, repeated 3 times
  • 3 pulls followed by 1 snatch (pull then punch at the sky), then continued with 5 more snatches, then switched sides: performed this 2 times each side
  • one arm swings for 30 seconds, 30 second rest
  • 3 one arm swings to snatch, continued to perform 5 more snatches, 30 second rest then switched sides

All in all around 43 minutes of work and 599 calories later. Heart rate got up to 185 during snatches. Notes: need to keep my damn opposite hand off of my thigh! Got in trouble 3 times, my bad gang. Ended up finishing my snatches with the opposite hand behind my back. Probably not the best snatches in the world, but damn it feels good to be able to perform a snatch. Need to keep practicing and cleaning up my swing, this will help me to perform a much better snatch!

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