16kg Snatch Ladder 10-1, 4 minutes 40 seconds

I've got about 8 days until I'm in St Paul for the Level 2 RKC where I'll be tested on some new skills of strength as well as all of the Level 1 skills including the 5 minute 16kg Snatch test. I could do this test anyday of the week, but this time I want to do it better!

Today was the last day I'm allowing myself to touch the 16kg snatch, so I had to kill it. I completed my 10-1 snatch ladder (110 snatches, 19 transfers), in 4 minutes 40 seconds...whew! I should be able to test next week at about 4 minutes....and that's all this old bird's got in her, lol!

After about 1 hr of group training at Girya, I headed over to Equinox to test this ladder first thing before the rest of the workout. We started after about a 10 minute warm up (longer than usual, as I was trying to find the right hand protection to keep my calluses from pinching). Here's the workout that completed my training this morning:


5 minute snatch holds w/12kg

7 sn R, 15 sec, hold overhead on the last sn rep for 15 sec, transfer
7 sn L, 15 sec, hold overhead on the last sn rep for 15 seconds, transfer back
repeat 5 x = 5 minutes

1 minute rest

3 minutes hold snatches w/12kg

1 sn R, hold overhead for 15 sec, 7 sn R, transfer
1 sn L, hold overhead for 15 sec, 7 sn L, transfer back
repeat 6 x = 3 minutes

1 minute rest

1 sw R, 1 sn R, 1 tr
1 sw L, 1 sn L, 1 tr
repeat for 1 minute and then add on a snatch / neg press

1 sw R, 1 sn R, 1 sn R, neg press to rack position, 1 tr
1 sw L, 1 sn L, 1 sn L, neg press to rack postion, 1 tr
repeat for 1 minute and then add on a clean

1 sw R, 1 sn R, 1 sn R, neg press to rack position, clean, 1 tr
1 sw L, 1 sn L, 1 sn L, neg press to rack postion, clean, 1 tr
repeat for 1 minute, rest for 1 minute

And then repeat the last combination set for 10 minutes straight, in two paces. The first minute is a slower pace, before speeding up for the second minute....keep changing the pace back and forth, 5 of each, to complete the 10 minutes.

That's it.

I wish I had video of these progressive combinations, because there is a reason for my madness.... the video would help demonstrate not only the combination, but the pacing also. I did these same combinations with my group class earlier in the morning because we learned (some re-learned) and practiced the clean. I'll write a blogpost soon about how I teach the clean "backwards", although Mark taught it to my group today....when you've got a Master Instructor in the house how could you not want to learn from the best!