I think I'm just going to title all of my high volume snatch routines "For Snatchaholics"
Unlike the last snatch routine post "5/5" that was done with only one pace, this on has twice as many snatch reps and combines that ten rep per 30 sec pace with a faster pace of about 14-15 reps per 30 sec....here is the variation of the workout I did last Sat, only this one, instead of alternating each set one at a time, ladders each set in groups....one set of each, and then two sets of each, three sets of each, and four sets of each Same two sets, one paced at 10 reps per 30 sec, 1 minute work/30 sec rest, and the second set the fastest comfortable pace for you, only you must complete the work and the rest within 1 min.
The workout you see me demonstrating show that my fast paced sets take me 40 seconds allowing 20 sec rest. Since this video was taped during my class you will hear me instruct variations to make it scaleable. For instance, in the second faster sets you can chose any rep count from 5/5 - 10/10 and snatch as fast or as slow as you want to or can. BUT you still only have that full minute to work and to rest.
These videos only demonstrate, and takes you through rotations 1-3...you are on your own to complete 4! I only posted them if you wanted to, or needed to work along with me. Since this workout was the second half of our class we didn't have time to complete 4 sets of each as prescribed, instead we had a few minutes so I threw in a "bonus" of the two sets back to back done once. So without the last rotation of 4 sets each but with this "bonus" set it equals out to 280 snatch reps in about 16 minutes.
And then I have the super advanced version (the one we did first!).....it's a surprise that you won't be able to guess...it's hard! I'll post it over the weekend.
Worksets
10/10 x 1 set paced (1.5/30 sec work/rest)
10/10 x 1 set speed (on the minute)
10/10 x 2 sets paced
10/10 x 2 sets speed (part 1 ends here)
10/10 x 3 sets paced
10/10 x 3 sets speed
10/10 x 4 sets paced (part 2 does not include these next 8 sets)
10/10 x 4 sets speed
25 minutes 400 snatches
bonus
10/10 paced + 10/10 speed (about 1 min 40 sec total time)
Hello....my name is Diana and I'm a "snatchaholic"...
ReplyDeleteDiana,
ReplyDeleteyou are going to love the advanced version of this! it was really good! I'll try and get it up over the weekend.
I look forward to it...:)
ReplyDeleteHi Tracy, I'm still learning how to do the snatch properly, and I was wondering, how to protect my forearms, and my hands....I keep banging the bell on my forearm, and I also am getting blisters at my finger flexures...HELP!
ReplyDeleteWambui, I can sympathise! You will see that many people wear sweat bands on their wrists to give their forearms a little extra cushioning. However, if you're banging the bell on your arm all the time, it probably means that your technique still needs a bit of tweaking: the trick to the snatch is to 'float' the weight to the top, not wrestle it up there. If you punch up at the right moment (roughly when the bell is at eye level), the bell becomes practically weightless for a moment and just rests against your arm at the top of the snatch, it's not supposed to bang at all. Try to think of it as moving the handle around the bell, and not moving the weight around the handle. Personal coaching is probably the best thing you can do at this moment - if somebody (i.e. a certified KB trainer)looks at your form in person, they'll be able to guide you in the right direction. As for the blisters/calluses, there's a lot of different approaches to this. Most people will tell you, again, that blisters usually mean you need to change your technique a bit - try to relax your grip just a bit as you bring the bell back down (as scary as that may sound - so perhaps practice outside or on a surface you don't care for if you're afraid of dropping it). Some people refuse to use any hand protection at all; you'll see that Tracy uses "sock grips" around her fingers for a bit of extra protection. Don't use gloves, because they give you less of a feel for the bell in your hand, but you can look into taping your fingers with sports tape, if you want. Have a look on Youtube - Chris Lopez demonstrates a cool way of taping up two fingers for protection. Torn and bleeding calluses are not cool in anybody's book. And by all means use chalk - drier palms mean less friction, i.e. less chafing.
ReplyDeleteIf it's any consolation, I found that a little pain actually did bring me some gain - pushing through a snatch workout with a couple of blisters made me tweak and fiddle with my technique until I found the right way of doing it without hurting myself. So don't give up, you'll get there!!