Sunday, June 19, 2011

Saturday Squats?



I decided to put squats on Saturdays (for a bit) because I swing heavy on Sat and I want to squat heavy....heavier I should say! I know what heavy squatting is being married to a former powerlifter, and I'm not squatting heavy, lol! First order of business though started off with some single arm snatch testing:

Each set has no rep count, hand switch or putting the bell down.

Two 4 min sets, 1 min rest w/8kg (1 set R, 1 set L)
Two 3 min sets, 1 min rest w/10kg (1 set R, 1 set L)
two 2 min sets, 1 min rest w/12kg (1 set R, 1 set L)

24 minutes total

I'm not going to lie.....that last 2 min set w/12kg on my left side was a bit, OK alot, shaky. It reminded me of last weeks crazy ass snatch! But I lasted the entire length of each set.

On to heavy swings and squats.

Quick warm up of 2 sets w/12kg combining one 2 hd sw and one goblet squat.

24kg 10 2 hd swing x 1 (15/15)
20 kg 1 sw/ 1 gb sq x 5 x 1 (30/30)
dbl 12kg's 1 sw / 1 dbl cl, sq x 5 x 1 (30/30)

These are the three swing/squat combinations we did. I laddered up the sets of 10 2 hd swings w/24kg but kept the sw/sq sets at only one per rotation.

24kg 10 2 hd swing x 2 (15/15)
20 kg 1 sw/ 1 gb sq x 5 x 1 (30/30)
dbl 12kg's 1 sw / 1 dbl cl, sq x 5 x 1 (30/30)

24kg 10 2 hd swing x 3 (15/15)
20 kg 1 sw/ 1 gb sq x 5 x 1 (30/30)
dbl 12kg's 1 sw / 1 dbl cl, sq x 5 x 1 (30/30)

24kg 10 2 hd swing x 4 (15/15)
20 kg 1 sw/ 1 gb sq x 5 x 1 (30/30)
dbl 12kg's 1 sw / 1 dbl cl, sq x 5 x 1 (30/30)

24kg 10 2 hd swing x 5 (15/15)
20 kg 1 sw/ 1 gb sq x 5 x 1 (30/30)
dbl 12kg's 1 sw / 1 dbl cl, sq x 5 x 1 (30/30)

At this point we ran out of time so instead of the last two swing/squat combinations we finished with 5 more sets of 10 2 hd swing w/24kg.

Why does the 24kg feel so much heavier than dbl 12 kg's? Good-ness! I hadn't done 20 kg goblet squats in forever. My original plan for this workout included more swings with both the 20kg and the dbl 12kg's....oh well, there's always next week!

20 sets of 10 2 hd sw w/24kg = 200 swings
4 sets of 5 sw/gb sq w/ 20kg = 20 swings, 20 squats
4 sets of 5 sw/ dbl cl sq w/ 12kg's = 20 dbl sw, 20 dbl cl/sq

only 18 min. not counting a 5-6 min warm up.

2 comments:

Maribel said...

wow, 4 minutes of continuous snatches on one side? My arm would be jello at the end of that. I'll have to try it at some point.

Tracy Reifkind said...

Maribel,

no worries you'll get a shot at it!