The "Killer" Strikes Again....but twice!

The "Killer" struck again on Saturday, but with double bells! Next week, the first weekend in Sept., my Max-based class is going back to traditional 15/15, after taking a 10 minute Snatch test (SSST), which will be re-tested in about 12 weeks time. So, I thought this was going to be the last time, for a while, to play around with the snatch pacing intervals.....but how was I to make it harder? Double snatches.

I've never claimed to be the strongest girl in the world, not even close, so double snatching the 12kg's is challenging. I can easily get out 5 reps, and then? Well, I've never tried it to be honest. (maybe I've done 7???) But one of my favorite way to train double snatches is with light bells, and fast...and long.... What is a light bell? Two 8kg's are easy, breezy, but add on any extra weight and the difficulty seems to magnify, and quickly.

I used two 20lber's (GoFit). I could have used the 10kg's, now that we have Dragon Door bells giving us that option, but as I mentioned there's a big difference between 18lbs (8kg), and 20 lbs, and 22 lbs! This was a test run by the way, no need to go balls to the wall....oh if I only had one more week!

Two 20lb. KB's

5 dbl sn, 15 sec work/15 sec rest,

5/5 dbl sn, 30 sec work/30 sec rest (10 dbl sn)

5/5/5 dbl sn, 45 sec work/30 sec rest (15 dbl, sn)

5/5/5/5 dbl sn 1 min work/ 30 sec rest (20 dbl sn)

50 dbl sn

Two 12kg's 5 reps, 15 sec work, 30 sec rest

5 minutes 15 seconds per rotation (3 rotations)

now a bit faster....

6 dbl sn, 15 sec work/15 sec rest,
6/6 dbl sn, 30 sec work/30 sec rest (12 dbl sn)
6/6/6 dbl sn, 45 sec work/30 sec rest (18 dbl sn)
6/6/6/6 dbl sn 1 min work/ 30 sec rest (24 dbl sn)

60 dbl sn

Two 12kg's 5 reps, 15 sec work, 30 sec rest

a bit faster yet....

7 dbl sn, 15 sec work/15 sec rest,
7/7 dbl sn, 30 sec work/30 sec rest (14 dbl sn)
7/7/7 dbl sn, 45 sec work/30 sec rest (21 dbl sn)
7/7/7/7 dbl sn 1 min work/ 30 sec rest (28 dbl sn)
70 dbl sn

Two 12kg's 5 reps, 15 sec work, 30 sec rest

195 dbl snatches. 15 minutes 45 seconds....is that all? Freakin' Hell!

At this point we are done, done done with 1 minute long snatch pace sets, and double 12kg snatches. Time to slow things down....well not really but, the rest of the workout is done in 30 sec work/ 30 sec rest intervals.

5/6

5/7

6/5

7/5 all four sets have a 5 rep pace, either starting or finish

6/7

6/5

7/6

5/6 all four sets have a 6 rep pace, either to start or to finish

7/6

7/5

6/7

5/7 all four sets have a 7 rep pace, either to start or to finish

144 dbl sn. 12 minutes

Total 339 double snatches (324 w/20lber's, and 15 with two 12 kg's)

27 minutes approx.....can't be true! It seemed like forever. Barely a word was uttered in the Studio and Marks training partner Nick said, "That must have been hard! I've never heard such silence in the gym before!" Little did I know the daggers Meg was throwing at me with her eyes....I was facing the clock.

So to remind anyone that cares..... all of the rep #'s are done in 15 second intervals. For instance,

5/5/5/5 means 5 reps per 15 seconds for a total of 20 reps in 1 minute, or 7/6 means 7 reps in the first 15 seconds, 6 reps in the next 15 seconds for a total work set of 30 seconds. Since we had bells in both hands, obviously there were never any switching of hands.

The point of pacing is develop the ability to do a certain amount of work at a certain rate. Running a six minute is not running a seven minute mile, it's a different pace which requires a different amount of energy. It's also a way to change the intensity of the same movement, in this case the double snatch without changing the weight.

I'll bereferring to these long pacing snatch workouts as "Killer" workouts....so watch out for more killers in the future!