Friday, December 2, 2011
HV One Hand swings and Snatch Holds..."Soup to Nuts"
I'm going to start this blog post with the end of my workout! The first part is kind of boring....and I'll get to that..... First though I want to wrote about my "snatch hold/pacing" workout Mark named "Soup to Nuts"
I've done similar training like this set a few times before, as demonstrated in the video, snatch hold and pacing, switching hands every 30 seconds. But in my first set I did something I had never done before, I "snatched and held" for an entire minute before switching hands.....totally different! Instead of starting out with 12 sn R, 12 sn L in 1 minutes time I did 24 R, 24 L in two minutes time. I'm trying not to be confusing here....
I still paced myself per 30 seconds, but I did not switch hands. To me a second hand is crucial to pace work. As I watched the clock the first two minutes pace was 12 sn reps per 30 sec (24 reps R and L), the second two minutes was 11 reps per 30 sec (22 reps R and L), the third two minutes 10 reps per 30 sec (20 reps R and L), etc...all the way down to 1 sn rep per 30 sec (2 sn reps R, and L). It took 24 minutes without putting the bell down....it was good! One reason was I had no idea it was taking that long...24 minutes flew by. But I'm not saying the work was easy, it's just that the work required my concentration to keep track of the pacing in addition to the challenge of my strength and endurance (especially my left side).
In fact it was so good that I wanted to do a video demonstration in addition to writing about it. But to be honest the first set was just hard enough that I wasn't sure I could do a second, even half the time....but I decided to try! In this shorter set I take you through pacing and I also have plenty of time to talk alot! In fact I think it's worth watching in it's entirety, especially near the end as the snatches slow down and I can do more verbal coaching about the technique.
After showing Mark the video he named it "soup to nuts". This is what he said, "This workout combines everything, all of the variations of ballistic snatch or swing training. You've got high reps, you've got low reps. You've got fast reps, you've got slow reps. You've got static holds and dynamics, you've got high intensity and relatively low intensity. So it literally covers the whole spectrum of exercise dynamics in one set....it's got everything, soup to nuts!" (thank you sweetie!)
Snatch hold ladder
24/24, 22/22, 20/20, 18/18, 16/16, 14/14, 12/12, 10/10, 8/8, 6/6, 4/4, 2/2....1/1? = 24 min!
12/12, 11/11, 10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 = 12 min. (video demo)
OK, so here's my boring high volume one hand swing workout....I used the 12kg for my warm up and then in my work sets I alternated the 12kg with the 14kg
40 2 hd sw x 5, 200 sw (1 min/1 min x 5 = 10 min)
10/10 x 20 (10 reps x 10 R, 10 reps x 10 L), 200 = 5 min/1 min rest
10/10 x 10 w/14kg (10 reps x 5 R, 10 reps x 5 L) 100 sw = 2.5 min/1 min rest
8/8 x 20, 160 sw = 4 min/1 min rest
8/8 x 10 w/14kg, 80 sw = 2 min/1 min rest
6/6 x 20, 120 sw = 3 min/1 min rest
6/6 x 10 w/14kg, 60 sw = 1.5 min/1 min rest
4/4 x 20, 80 sw = 2 min/1 min rest
4/4 x 10 w/14kg, 40 sw = 1 min/1 min rest
2/2 x 20, 40 sw = 1 min/3o sec
2/2 x 10 w/14kg, 20 sw = 30 sec/30 sec
2/2, 4/4, 6/6, 8/8, 10/10 swing ladder w/12kg 60 sw = 1.5 min/1 min rest
10/10, 8/8/, 6/6, 4/4, 2/2 swing ladder w/14kg 60 sw = 1.5 min/done. (video shows this set)
1220 swings (860 w/12kg, 360 14kg)
In total with my snatch workout I trained for about 1 hour 20 minutes.