Thursday, June 2, 2011

Thursday Light

I wanted to get a blogpost up with today's workout, which I did twice...well three times if you count the number of swings...I'll explain....

I did my own workout this morning that totaled 1400 swings, and then repeated it for my afternoon class with only 700. It's a great workout and I will post details and video tomorrow with both an Advanced and Beg/Inter version. In fact I may do it again in my Sat morning class and re-tape it! It'll be a bit different...it always gets better!

But for now here's a little workout I did after my swings. Again I didn't have dbl 12kg's and that OK cause I snatched alot on Wed., and I've got some big plans for heavy snatches, swings and presses this Sat.




All press sets combined short cylce and long cycle (short cycle is only one clean and then multiple presses, long cycle is a clean before every press). 15 sec SC, 15 sec LC = 30 sec interval

30/30 sec intervals
dbl 8kg's

14 dbl snatches

6 press, 4 cl/pr

6 push pr, 4 cl/push pr

6 jerk, 4 cl/jerk


each rotation took 4 minutes to complete x 5 = 20 minutes

As I explain in the video it was pretty easy and I would have added a set of 14 dbl snatches to make it more difficult. It would look like this;

14 dbl snatches

6 press, 4 cl/pr

14 dbl snatches

6 push pr, 4 cl/push pr

14 dbl snatches

6 jerk, 4 cl/jerk

This would take 6 minutes to complete and I would have done 4 rotations. It's nice to "leave a little in the tank" as Mark always says!

2 comments:

Maribel said...

This looks like so much fun. I'll modify to what I know, but I'm definitely trying this on Tuesday.

I don't know cleans and I don't know jerks (ok, I know some jerks hahaha, get it?), but I know press, neg press and push press so I'll change it up with those.

Hanneke said...

I did this with 2 12's. The double snatches were too much for me so I did 7 left and 7 right for the last 2 sets. Great workout!!