Max 36/36 week #3

I start Saturdays training with my 2 swing/snatch classes from 8am to 9:15am @ Girya, and then I head over to Equinox to train my Max class with Meg and Gen. I had decided the night before it was time to do some more snatching w/16kg, and my thoughts about incorporating it into 36:36.....

I went into the workout thinking we would skip our 5/5 16kg snatches (this week we were up to 9 sets), and instead, alternate every other 2 sets of 18's w/12kg (1 set L, 1 set R) with 9 reps using the 16kg....so that would be half the pace, but 10lbs heavier. I thought since Meg and I snatch at the same time we could pace eachother, one snatch for every 2 snatches the other did, taking turns, alternating etc, but once I started the workout I could see that switching every 2 sets would be too hard, and slowing down to half pace would be too slow, so this is what I changed the workout to;

5/5 w/ 16kg x 5 sets

Max Vo2 36:36 30 sets

18/18 w/12kg, 4 sets (2 L, 2 R)
14/14 w/16kg, 2 sets (1 L, 1R)
18/18 w/12kg, 4 sets (2 L, 2 R)
14/14 w/16kg, 2 sets (1 L, 1R)
18/18 w/12kg, 4 sets (2 L, 2 R)
14/14 w/16kg, 2 sets (1 L, 1R)....here's where I change it slightly (we've finished set #18)
19/19 w/12kg, 2 sets
20/20 w/12kg,2 sets
14/14 w/16kg x 2 sets
20/20 w/12kg, 2 sets
20/20 w/12kg, 2 sets
14/14 w/16kg x 2 sets

374 snatches /12kg
190 snatches w/16kg

564 total snatches.....WOW! If I did the math right this is cr-razy!

Gen's workout was slightly different, as you have to take into consideration everyone's skill level and scale the workouts accordingly. Gen has been training with me consistently for months now, but had only snatched the 16kg for the first time a few weeks ago. Although I know she would match Meg and I snatch for snatch, (because she's focused, and highly competitive....not to mention an overacheiver, lol) but that's NOT the point. The point of training like an athlete is to make you workouts progressively harder, not to go "balls to the wall" every workout...you have to leave room to grow, to get stronger.....not overtrain and get weak! Here's Gen's workout;

17/17 w/12kg, 4 sets (2 L, 2 R)
14/14 w/16kg, 2 sets (1 L, 1R)
17/17 w/12kg, 4 sets (2 L, 2 R)
7 L/7 R w/16kg, 2 sets
17/17 w/12kg, 4 sets
19/19 w/12kg, 2 sets (speed)
17/17 w/12kg, 4 sets
19/19 w/12kg, 2 sets (speed)
17/17 w/12kg, 4 sets
7 L, 7 R w/16kg, 2 sets

416 snatches w/12kg
120 snatches w/16kg

536 total snatches

I had Gen match our first sets w/16kg, 14 L, 14 R (36:36), and I could see that this set was too heavy for her to repeat every 5th and 6th set, so I had her break the set by using both L & R, still snatching 14 reps, but not all on one side. At this point I could see I didn't want to run her into the ground with weight, again that's not the point, so I switched her to speed work and intensified her #17, 18, 23, 24th sets by increasing the # of snatches w/12kg by an extra 2 reps in the same amount of time. I let her end w/16kg.....just to finish it off with the heavier weight....I think it's a mental thing at this point!

I find speed work more intense than heavy weight, so Gen might of actually got the better workout! Although Meg and I eventually increased our reps w/12kg to 20 per 36 sec., it was clear how much harder that work to rest ratio was, and now that we know what we're capable of, next week, we'll get there much sooner......

We finished the workout with 5 sets of 36:36 2 hand swings with the heaviest weight we could swing for 36 secs., I used the 24kg. After the first set I asked each of the girls how many reps they got in the 36 sec., and to add 1 0r 2 more reps for the next set! Again speeding things up for intensity. The 3rd set was back to pace, 4th set increase to speed, 5th and last set back to pace.

36:36 2 hand swings w/24kg

24 reps
26 reps
24 reps
26 reps
25 reps

done. Now off to the farmers market in Saratoga, and then with what's left will burn off in Bikram!