Misc. warm up 4 min.
15 sec on, 15 sec. rest 8 reps per x 50 = 25 min, 400 snatches
I took about 1 min. rest, and then snatched for 7.5 min continuous staying with an 8/8 every 30 sec. pace. I could've snatched for 10 min. (physically), but I wanted to see how long I could keep this particular pace (320 reps/10 min.). I was successful up until 7 min., at 7.5 min I had only snatched 6 of the last 8 reps, at that point I stopped.
If I were to do the SSST w/12kg again, (and I will at some point), I would probably get 10-12 snatches before a transfer. In the example today I switched every 8 reps, and therefore increasing the transfer reps. So, every minute I snatched 16 L, 16 R and 4 transfers, making that 36 reps per minute.
8/8/8/8 x 7.5 min = 240 snatches (add in the extra 5 sec for the last 2 reps)
32.5 min, 640 snatches
Swing sets / 1 hand swings
20/20/20/20 w/14kg, 2 min. on,
1 min rest
20/20/20/20 w/16kg, 2 min on,
1 min rest
I rotated both of these sets 2 x (= 12 min.), before shortening the 2nd set to 20/20, for only 1 min on., and then rotating another 2 x each, (10 min.), for a total swing time of 22 min., 520 swings......DONE!
Total workout 58.5 min.
Testing my 10 minute snatch with the 16kg is looming.....1 stinkin' week away!
What I do know is, for me, trying to find a continuous pace without putting the weight down will be a goal. In past training of long swing sets I always found it easier to keep going, because when I put the weight down, I didn't want to pick it back up! This goal is more important to me than the number of reps.
And speaking of the number of reps....My goal number is low, I'm not trying to "kill it".
I'm switching my Thursday workout to Wed. and my Sat. workout to Fri. taking 2 full days off before the test. Good healthy food all week, maintaining a weight of 128-129.