Finding a Snatch Groove

I did something this week that I haven't done since my 'forced' time off post op...I took 2 days off in a row from KB's! I was burned out, and feeling weak. So I hit it pretty hard on Saturday morning rotating 3 minute swing sets with 3 min fast snatch sets.



This video is the last 15/15 of the 5th, 3 min, snatch set, 40 minutes into my workout. You might be able to see how I use more of a 'squatting' motion on my right hand snatch, and more of a 'hinge' motion on my left. The difference is most noticible looking at the angle of my shins and the depth of my butt. Squatting, my shins move forward and my butt dips down, especially as I get tired near the end of the set. While hinging, my shins stay verticle and my butt reaches backwards. It's funny how your snatch groove can change to adapt to length of sets, weight of bell or even from right to left.

Saturday 8:00am KB w/12kg

20 2 hand swing,
20 tranfers,
20, 1 swing, 1 trans (40 reps)
20 transfers,
20 2 hand swing,
120 rep set, 3 min work, 1 min rest

15/15 x 3 snatch (15 snatch per 30 sec. pace)
3 min work, 1 min rest

I rotated these 2 sets x5, before dropping the snatch sets down to 15/15 x 2, 2 min work, 1 min. rest for an additonal 2 rotations. The first 10 sets (5 each swing/snatch) took 8 min per rotation for 40 minutes work. the remaining 4 sets (2 each swing, snatch) took 14 min.

Total workout 54 minutes
560 snatches

560 snatches at a 15 snatch per 30 sec pace was enough to kick my ass, but alternating with swings really got me! I couldn't even talk inbetween sets....I love that! That means I'm working hard!

I did a speed swing 'Max Vo2 based' workout on Wednesday, but it was weak and dreadful! That's when I knew I was training too much, I didn't even write it down! I did manage to snatch one set of 5/5 w/16kg, so I guess I should count that 20 points....every little bit!