Saturday Max on Hold...

I decided it was time to break from Max Vo2 for a couple of weeks and spend some time practicing some of my methods for high volume snatch training for upcoming workshops and video....I've got some lucky training partners, huh?

The theme of my classes this morning was "100"....yep, another 100 rep snatch workout. I combined pacing with speed....here's what we did,

12kg

10/10, 1 min work, 30 sec rest (20 **paced snatches)

10/10 *speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches total)

10/10 x 2, 2 min work, 1 min. rest ( 40 paced snatches)

10/10 speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches, 40 total)

10/10 x 3, 3 min work, 1 min rest ( 60 paced snatches)

10/10 speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches, 60 total)

10/10 x 4, 4 min work, 1 min rest ( 80 paced snatches)

10/10 speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches, 80 total)

10/10 x 5, 5 min work, 1 min rest ( 100 paced snatches)

10/10 speed snatches 40 sec. work, 1 min., 20 sec rest (20 speed snatches, 100 total)

400 total snatches
29.5 minutes



10/10 speed snatches (2 min)
10/10 x 2 speed snatches (3 min)
10/10 x 3 speed snatches (4 min)
10/10 x 4 speed snatches (5 min)
10/10 x 5 speed snatches (6 min)video shows this last set of 100. I believe this took me about 2 1/2 minutes to complete with the 12kg

300 snatches
20 minutes

700 total snatches
50 minutes total time

And this was a low intensity workout compared to many of our past Saturday snatch workouts.

For instance I did 72 sets of Max on Thursday...576 14kg snatches in 36 minutes. Last Thursday I did 943 12kg snatches in apporx 50 minutes.....243 more that today in the same amount of time!

*speed snatches

Here's how I trained these sets....we snatched 10 reps, both left and right as fast as we could. I timed the work and rest for 2 minutes total. However long it took each person to complete the 20 snatch reps left them with the remainder of the two minutes for rest before the next set of paced snatch sets. For instance, it took me 40 seconds to complete my fast paced 20 snatch reps, I then had 1 min. 20 sec of the remaining 2 minutes to rest before the next set.

I timed the last rotation of speed santches in the same way, except for every additional 20 reps (10 L, 10 R) I added 1 full minute to complete.

**paced snatches

All paced snatches we timed at 10 snatch reps per 30 seconds....no faster, no slower. Therefore each 10/10 took 1 minute. Every additional 10/10 increased the time of the set by 1 minute. Example....100 snatch reps, done 10 L, 10 R, took 5 minutes to complete.