Snatch Ladder

Saturday 6:45am

Misc. warm up w/12kg, swings, transfers, snatches, about 6 min.

Max Vo2 w/12kg work sets

8 snatch L, 15 sec. on,
15 sec. rest
8 Snatch R, 15 sec,. on
15 sec. rest
x 30 (60 sets)= 30 min. 480 snatches

Snatch ladders w/12kg

#1

10L, 10R, 9L, 9R, 8L, 8R, 7L, 7R, etc.. to 1L, 1R, 3.5 min. on
2 min. rest
5.5 min. total108 snatches

#2 ascending (going up in reps)

1 thru 8 all on left side, 1 .5 min. on
1 min. rest
1 thru 8 all on right side, 1.5 min on
1 min rest
5 min. total 70 snatches

#3 descending (going down in reps)

8 thru 1 all on left side, 1.5 min. on
1 min. rest
8 thru 1 all on Right side, 1.5 min. on (video shows this set)
1 min. rest
5 min total 70 snatches

Total workout 50 min. 728 total snatches!

After the Max Vo2 snatches, I wanted to do some long snatch sets. So I started with set #1, switching sides from 10 reps down to 1. It was a long set, and I didn't feel the need to repeat it! Next I wanted each set to be done all on one side at a time and considered doing the last 4 sets descending, because they're easier, and after the previous 35 minutes of snatching I was tempted to wuss out!

But, I knew I was feeling tough enough, so I started the next 2 sets ascending until I felt I just couldn't add another snatch on, and that ended at 8 reps, that's how that number was chosen, I just couldn't increase the reps any more!

This workout freakin rocked. That along with my new "Disturbed" CD.