Snatch Pacing and Swings

Since promoting 2 of my classes to more advanced routines my Saturday training is off the hook! I lead a 45 minute Intermediate snatch and swing class before my advanced level 1 hour class. Before I started my morning with a Beginning Swing for 30 minutes. After both my fist class and Advanced I have an Intermediate Swing Snatch that is ready to turn Advanced so the workout is closer to an advanced level as far as the workloads go....and then I have a 30 minute swing class afterwards....that's 3 hours of practically nonstop ballistics! And then I end my Saturday with 1 more hour of Privates.

Here is a snatch pace and swing workout that I modified for all three of my first classes. The difference? This workout and video is from the third Inter/Adv class. The first class has longer rest periods (in parenthesis), and my Advanced level class, after doing 30 minutes of heavy swing (438 reps w/20kg and 24 kg) did a version of this with faster snatch pacing (7's) and longer sets, up to 2 minutes.

Here's the Inter/Adv routine, my third class: (I will post video as soon as it's ready!)

After a warm up practicing four 10 rep swing combinations x 2 and 3 minutes of snatch warm up (12 minutes total, 140 swings 42 snatches)

snatch

5/5 x 1

6/6 x 1

practice this rep pace inside of 15/15 sec interval.

1st rotation

5 snatch R, 10 2 hd sw 30 sec work, 15 sec rest (30 sec rest)

5 snatch L, 10 2 hd sw, 30 sec work, 15 sec rest (30 sec rest)

5 sn R, 10 2 hd sw, 5 sn L, 10 2 hd sw, 1 min work, 30 sec rest (1 min)

6 sn R, 10 2 hd sw, 30/15 (30)

6 sn L, 10 2 hd sw, 30/15 (30)

6 sn R, 10 2 hd sw, 6 sn L, 10 2 hd sw, 1 min/1 min (1 min.)

2nd rotation

5 sn R, 10 transfers, 30/15 (30)

5 sn L, 10 tr, 30/15 (30)

5 sn R, 11 tr, 5 sn L, 9 tr, 1 min/30 sec (1 min)

6 sn R, 10 tr, 30/15 (30)

6 sn L, 10 tr 30/15 (30)

6 sn R, 11 tr, 6 sn L, 9 tr, 1 min/1 min (1 min)

3rd rotation

5 sn R, 5/5 one hd sw, 30/15 (30)

5 sn L, 5/5 one hd sw, 30/15 (30

5 sn R, 5/5, 5 sn L, 5/5, 1 min/30 sec (1 min)

6 sn R, 5/5, 30/15 (30)

6 sn L, 5/5, 30/15 (30)

6 sn R, 5/5, 6 sn L, 5/5, 1 min/1 min (1 min)

4th rotation (repeat 1st rotation)

1st rotation

5 sn R, 10 2 hd sw 30/ 15 (30)

5 sn L, 10 2 hd sw, 30/15 (30)

5 sn R, 10 2 hd sw, 5 sn L, 10 2 hd sw, 1 min/ 30 sec rest (1 min)

6 sn R, 10 2 hd sw, 30/15 (30)

6 sn L, 10 2 hd sw, 30/15 (30)

6 sn R, 10 2 hd sw, 6 sn L, 10 2 hd sw, 1 min/1 min (1 min.)

total for 4 rotations 28 minutes (32 minutes)

198 snatches

320 swings

Total workout 40 minutes (40 min)

240 snatches (212)

460 swings (420)