Saturday, June 16, 2007
GS style snatches
OK, I've been humbled! This is the first time I've tried snatching with more of a GS style. I put it that way because, now that I'm reviewing the tape, it felt different than it actually looks. I felt the "corkscrew" decent more than it shows up on tape. When I was doing it it felt like I was bringing the bell in, closer to my face and body than it looks like I did. I don't think I'm built for this style. I had a hard time pulling from my shoulder, instead of hip-snapping, I naturally use my legs.
After warming up by trying this new style (about 10 min), I then tested how long I could snatch the 16kg @ about 18 rep per min. speed. Starting on my weak side, I could only snatch for a little over 1 1/2 min. (30 reps), then switched to my stronger side for 30 more reps in the same amount of time, for a total time of only over 3 minutes. Three minutes! My shoulders were "smoked"! It's been a long time since I couldn't just put my head into it and gut it out, I couldn't! That's all I had!
So, since I had to then do my actual snatch workout, i decided to do sets of snatch/holds. Here's what I did;
1:30pm KB snatch/holds w/12kg & 16kg
10-15 min. GS style practice w/12kg & 16kg
#1 12/12 snatch/5 sec hold w/12kg, 2 min. on 1 min. rest (1 min. each side before switching)
#2 6/6 snatch/5 sec. hold w/16kg, 1 min. on 1 min. rest (30 sec. each side, video shows this set)
I repeated set #1 twice before set #2. So the pattern was 1, 1, 2, 1, 1, 2, 1, 1, 2, etc. for 5 rotaions. Each rotation took 8 min. to complete for a total time of 40 min.
I realized that I hadn't done any swings, and I wanted to, so I added 10 sets of 2 hand swings w/16kg, 1 min. on 30 sec. rest, for a total time of 15 minutes / 400 reps.
Total workout 65-70 minutes
Saturday AM weight 127.6 (exactly the same as last week)
1:30pm KB snatch/holds/swings
7:00pm 1 hour walk
Total calories around 2500
No "bake sale" binge, but I did let myself eat foods that I wouldn't normally eat. I had a few chips, alot of wheat thins, some ice cream, some cookies as well as some better foods. I would consider this Saturday to be 50% better than last week. And that's a huge success!
When I told this to Mark he asked me what I was shooting for, and I realized that I hadn't really set any goals, as far as what I was going to allow myself to eat. I was mainly concentrating on not bingeing on 4000 calories worth of sugar in 30 min. time. Next week I'll be out of town and that will present more challenges, but I'm fine, I'm still in a good mood!