Saturday High Volume Snatches...invitation only

I've changed the name of my Saturday "Max based" workout to simply "High Volume Snatches". I made this change after receiving and email from a visiting RKC requesting to attend my class. Routinely I have inquiries about attending my Intermediate, and Advanced classes without passing go.... "Go" is my Learn to Swing class, and my Beginning classes. No one wants to think that they are a "Beginner".

Well, I've tried to explain, in the description of my classes, that my definition of a "Beginner" describes a persons level of conditioning as it pertains to "high volume kettlebell reps", not necessarily their skill at the swing or snatch. You may have great kettlebell swing, or snatch form and technique, but not be conditioned to train the high rep numbers of the Intermediate and, surely not, the advanced levels my more advanced classes train on a regular basis.



This is the only reason my High Volume Snatch class is by invitation only. This past week I got and email from Andi C, and RKC from NM, who trains with TL Keira Newton, about attending my "Max based" snatch class. The only reason why I let her train with us is that she is RKC, and she has already trained Max Vo2....and after I clearly explained to her the possible snatch rep count....at that point it was her responsiblity.

Here is the workout that combines swing/snatch pacing and "all out" fast paced snatches.

1 sw/1 sn/ 1 tr, 1 min work/rest
1 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches (I never counted my reps, I only went for time)
2 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches
3 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches
4 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches
5 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches
6 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches
7 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches
8 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches
9 sn/1 tr x 10, 1 min rest
30 sec R, 30 sec L "all out" fast snatches
10 sn/1 tr x 10, 1 min rest

2 minutes "all out" snatches, 30 seconds per arm switch.

In this workout the work sets were "off the clock" In other words, once the snatch /transfer ladder sets were complete I only timed the rest periods to 1 minute. In the beginning the 1 minutes rest period were too long, but I anticipated that. I expected the 1 minute rests to start to feel shorter about at the halfway mark. The rest was much more appreciated after the 1 minute "all out" set, but since the longer snatch transfer rep ladders were done at a slower pace, the 1 minute rest periods never seemed to short....at least to me.

At one time during the workout I suggested a 13kg kettlebell! I knew better than to do this with the 14kg...but the 12kg was a bit too easy for me. Make no mistake however...my shins were sweating! But if I can talk, and count reps, etc., thoughout the entire workout, then it's just not hard enough. But we still got in around 940 snatch reps! That's NOT including the swing reps!

Andi seemed to have a good time of it, as did my other 3 training partners. I was also complimented by her interest to attend more of my classes in the future when she is in town. I did ask Andi to post someting about her experience in my class on the DD forum, so I hope she has something nice to say...well, she better have, as my HV Snatch class is "invitation only", lol!