Sunday, February 11, 2007
16 kg snatch transfers
I gave myself an extra day to recover from exercising too much on Friday. I still walked (35 min) and went to Bikram yoga on Saturday. Here's Sundays workout:
Warm up w/26
40 2 hand swings 1 min. on, 1 min. rest x 3 sets = 6 min.
40 trans. 1 min. on 1 min, rest x 3 sets = 6 min.
Total warm up 12 min.
#1 40 transfers w/36 1 min. on, 1 min. rest
#2 20 swing, snatch, trans. w/26, `1 min on, 1 min. rest
#3 18 snatch, trans. w/36, 1.5 min. on, 1 min. rest (see video)
#4 40 transfers w/36, 1 min. on, 1 min. rest (same as set #1)
#5 15 snatch L, trans., 15 snatch R w/26, 1 min. on, 1 min. rest
I alternated these 5 sets 4 x in this order. All 5 sets took 9.5 min. to complete x 4 = 38 min. total
80 trans. w/36 2 min. on 2 min. rest x 3 sets = 10 min.
Total workout = 60 min.
Last time I snatched the 36 I felt that the force of the weight on the descent was a little too heavy for me, not to mention the size of the bigger handle definitely made it more difficult. So I'll do my 36lb. snatches with a neg press for a while until I get a little bit stronger. When switching back to the 26 for my other snatch sets the weight flew up!
I ended the WO with 2 min. sets of transfers w/36 just to get a little more time in. I think I'll swing the 26 tomorrow for 2-3 min combination sets. I had a really bad food day yesterday (Sat.) and I feel like I still need to work it out. ( mentally and physically)