No Brainer Snatch workout

Could it be true?  Did I do more snatch reps than swing reps yesterday?  Yep, but barely!  I'll get back to that but here is the No Brainer Snatch workout:

2 minute work set/1 min rest 

repeat as many as you have time or energy for...I did 10 sets this way to equal a 30 minute workout, just sayin.

Ok, so there it is. 2 minute sets with only 1 minute rest. You have a lot of options and before I tell you exactly I did mine I thought I'd give you some ideas, or if you have another, please share!

#1 you can snatch as fast as you can for 2 minutes switching from L to R as many times as you want to.

#2 You can snatch as slow as you want within the two minutes switching from R to L as many times as you want to, but I suggest if you are working on "snatch holds" then switch as little as possible., and maybe use a heavier bell.

#3 You can make a game out of it and do you first set as fast as possible, and either try to match that first set as many more times as possible.  Remember you only have one minute rest!

#4 Snatch as fast as possible the first set (or two) and incrementally decrease you total snatch reps until you get to a comfortable pace for you.

#5 Chose a fast pace, but not "all out" and break up hand switches into a variety of increments...my personal favorite.....progressively, of course!  Here is my exact workout:


12kg

30 R, 30 L x 2 sets
25 R, 25 L, 5 R, 5 L x sets
20 R, 20 L, 10 R, 10 L x 2 sets
15 R, 15 L, 15 R, 15 L x 2 sets
10 R, 10 L, 10 R, 10 L, 10 R, 10 L x 2 sets

10 sets of 60 reps, 30 R, 30 L = 600 snatch reps in 30 minutes

I chose a very fast and challenging pace, but not an "all out" pace (pretty close though).

Challenging in a number of ways.  The pace itself was challenging, of course, but I also challenged my grip and strength endurance by not switching from R to L in the first part of each set, laddering down continuous reps until a comfortable 10 R, 10 L.  Who am I kidding!  There was nothing comfortable about those last two sets!  It was pure wonderful torture!  I gotta do it again sometime!

Without going into too much detail, I started out my swing training with a super fun, soon to be posted "100" swing workout that totaled 700 swings in 27.5 minutes.  700 swings, 600 snatches?  I thought I said I did more snatch reps that swings?  Here was the warm up before I started my snatch reps, in case you are interested,


Snatch warm up
sn/tr x 2 sets 30/30 = 16 reps
5/5 x 2 set 30/30 = 20 reps
30 sec 7/7 (30 rest)
1 min 14/14 (28) (1 min res)
1.5 min 14/14, 7/7 (42) (1 min rest)

120 snatches 8.5 min

There it is!  20 more snatch reps than swing reps!

total workout, swings and snatches, 1 hour 6 minutes. 700 swings, 720 snatches (give or take a bunch of transfer swings!)

PS this pace works out to 15 snatch reps per 30 sec interval.