"Double Sets" fast snatch, heavy swings

Until I come up with a better title to this series of training fast snatches alternating heavy swings I'll simply refer to them as "Double Set" training.  In these workouts (more variations to come) I use what I call a "double set".  A double set consists of two separate alternating exercises that "count" as "one double set".  This snatch/swing workout would also qualify as a "Beyond Max" workout as it uses Max pace snatches, so if you have not yet done a complete cycle of 80 sets of 8 (or 7 reps. or 6 reps) then I would suggest that you do the ground work of that training before this one.



I taped a short intro to explain in more detail, but I miscalculated the double set intervals.  Instead of 2 minutes per dbl set, it actually only takes 1.5 min per dbl set.  The advanced version shortens the 2nd rest period from 30 sec to 15 sec making each dbl set only 1.25 min per.  So, 15 dbl sets = 22.5 min. instead of 30.  I would suggest that you practice the four sets I demo in the workout video along with me and then decide whether you want to snatch R and L within the same 30 sec interval, or if you want to snatch separately R from L.  Personally I chose to finish the workout switching within the same interval working a little more cardio element as there are two additional swing transfers. If you choose to not switch, you still get a hell of a cardio element, but work more strength snatch endurance.  Slight differences, all good!

There is only one double set repeated throughout the entire workout, adding on sets per week as in Max Vo2 training.  Start out with 15-20 sets adding on 4-6 sets, working up to about 30 sets total (45 min).  And then switch it up by using a different heavy swing weight, changing your snatch strategy, or reducing the 2nd rest period.  I will be posting many more variations to this workout, so get started!



Double Sets
Fast Snatch, Heavy Swings


variation #1


8 R/ 8 L snatch (30/15)
10 2 hd sw (15/30)
x 15-20 double sets


variation #2


16 R snatch (30/15)
10 hvy 2 hd sw (15/30)
16 L snatch (30/15)
10 hvy 2 hd sw (15/30)
x 16-20 double sets

The speed at which you snatch is individual.  My own "Max" pace is 8 reps per 15 sec., yours may be different, especially taking into account snatch weight.  This is not a workout that suggests heavy snatches, keep them on the lighter side, with speed as the intention.