Monday, November 21, 2011
Hungarian Hundred Snatch Workout
Saturday I had to train on my own from 8:00-9:00 between my Intermed 7:15, and my Adv 9:00 classes. I had thought I would do a heavier snatch workout instead of a super fast and lighter "Beyond Max" routine that I would normally train.
I started out repeating the end of the previous classes workout. I teach my Int. class with a 12kg, a weight that is borderline too light for my own training, but since I have over three hours to teach on a typical Sat. the 12kg gets pretty challenging around 9:30am! (I never pick up a heavier bell after 10:00am) Anyway, I thought I should try the workout I give my students, using the 16kg, which is heavy for me, to get an idea of the workload I'm asking my less experienced students to follow.
I've posted these swing/snatch combinations many times before as the first three are standard warm up work sets. As we "train" the combinations the rest periods decrease and the work periods increase. But basic warm up is always 30/30 (work to rest)
1 swing, 1 snatch, 1 transfer x 6 (3 R, 3 L) 30/30 x 2
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L) 1 min/1 min x 1
1 snatch 1 transfer x 8 (4 R, 4 L) 30/30 x 2
1 sn, 1 tr x 16 (8 R, 8L) 1 min/1 min x 1
5 snatch R, 5 snatch L x 1, 30/30 x 2 (paced at a slower 5 snatch reps per 15 sec)
10 sn R, 10 sn L x 1 (1 min/1 min same slow pace)
5 sn R, 5 sn L x 2, 1 min/1 min
(this is where my workout to follow changes)
1 sw, 1 sn, 1 tr x 12 + 1 sn, 1 tr x 16, 2 min/1 min
10 sn R, 10 sn L + 5 snatch R, 5 snatch L 2 min/1 min
10 sn R, 10 sn L + 5 snatch R, 5 snatch L + 1 sn, 1 tr x 16 + 1 sw, 1 sn, 1 tr x 12, 4 min.
So there is the complete workout I did in the last half of my 7:15am class (w/12kg), swings and snatches, I think it takes around 20 min.
In my own workout I repeated the first 10 min. with the 16kg and then went on to use my "Hungarian Hundred" snatch combinations to finish.
5/5 snatches x 2, 1 min/1 min (20 reps)
10/10 x 1, 1 min/1 min (20 reps)
1-5 sn ladder 1.5 min/1 min (30 reps) (video shows this set)
5-1 sn ld, 1.5 min/1 min (30 reps)
I repeated this 3 times. Each rotation of 4 work sets = 9 min, 100 snatch reps! This workout is also a exercise in pacing. If you watch the video I keep the same pace as the 5/5 and 10/10 rep sets. Easier to snatch slower with a heavy bell but if you use a lighter bell you have to be conscious of the slower pace.
In the past when using the 12kg for this "HH" snatch workout my rest periods are only 30 seconds long. With the 16kg I took a longer rest periods of 1 min. I wasn't trying to rush or snatch as many reps as possible. It's been a long time since I snatched the 16kg for an entire workout so I didn't want to push it.