Saturday, July 14, 2007
MVO2 Snatch training with 16 kg
Workout to be posted this afternoon.
Warm up / all sets are 1 minute on, 1 min. rest
40 transfers w/12kg x 2 sets
40 2 hand swings w/16kg
40 transfers w/16kg
16 snatch transfers w/12kg
14 snatch transfers w/16kg
Total warm up 12 min.
Work sets (video shows set 11-13 of 20)
7 snatch L, 15 sec. on,
15 sec. rest,
7 snatch R, 15 sec. on,
15 sec. rest
x 20 sets = 20 min. total
50/50, 2.5 min. on, 2 min rest x 1 set = 4.5 min.
40/40, 2 min. on, 1.5 min. rest x 1 set = 3.5 min.
30/30, 1.5 min. on, 1 min. rest x 1 set = 2.5 min
20/20, 1 min. on 1 min. rest x 5 sets = 10 min.
Total swing time 20.5 min.
Total work out 52.5 min.
I was quite suprised to be able to do the 40 sets (20 L/20 R) w/16kg, I thought I would be lucky to get in 20 and then my plan was to switch to the 12kg. Mentally, I wasn't prepared to make it, so when the last set came along, I gave up! Next time 50 sets!
I switched to the 16 kg becaue the 12kg was just too easy, although I might alternate the two weights every other week and go for 60 sets w/12kg (30 L, 30 R).
Mark did a 200 rep swing set w/16kg , 100 L, 100 R, on Monday, so You know I had to try it! After all of the snatches I did in 20 min., I could only hold on for 50 reps before having to switch to the other side for the next 50 reps. My legs gave out about the same time as my grip, so I knew that's all I had. I then worked my way down to the 20/20 sets. I think this was the first time I had done swings w/16kg for more than 10 reps per hand before switching hands!