I've been snatching the competition bell in preparation for the GS competition in Orange County (CA) in a couple of months. I will not be snatching GS style, but Hardstyle, using a comp bell. It would be silly of me to not do a bit of training with a new bell, since I have one available at the Studio.
After I finished teaching my 6:15 class I continued on with a quick 16kg swing/snatch workout. I'm going to be snatching the 12kg for reps at the competition so I wanted to doe some training with a heavier bell (I'll probably also use the 16kg...we'll see) I chose one simple swing snatch combination for a couple of reasons:
1 swing R, 1 snatch R, 1 transfer swing,
1 swing L, 1 snatch L, 1 transfer swing,
repeat 6 x (12 snatches total per set)
I did not want to do multiple reps without a hand switch in order to save my hands from getting trashed from that size bell, so I switched R to L each snatch rep. (instead of say 5/5, etc) I also wanted to do a few more 16kg swings, which was the bulk of my earlier swing training that morning.
I had no idea that I was going to video tape it (sorry for the low audio), and my original idea was to do 10 sets, 1 min on, 1 min off, for a total of 20 minutes....it didn't quite go that way! I started taping during my second set, so the first set I did off camera, took one minute rest, and started taping my 2nd set. From that point I decided to do my 5 sets in "regressive" rest intervals
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L)
1 min
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L) (video starts here)
45 sec
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L)
30 sec
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L)
15 sec
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L)
1 min
60 snatches, 120 swings, 7.5 min
At this point I was tired! And...I thought about going back to the original plan of 1 min work to rest...but then, if you can hear me talking to myself I decide to do a downhill ladder (starting with the most difficult work to rest interval).
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L)
15 sec
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L)
30 sec
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L)
45 sec
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L) (video ends here)
1 min
1 sw, 1 sn, 1 tr x 12 (6 R, 6 L)
total 120 snatches, 240 swings
Tuesday workout
15 minutes 12kg Get Ups
30 minutes swings
15 minutes 12kg half snatch/holds
15 min 16kg swings and snatches (No Brainer)
16kg goblet squats and clean/squats 10 sets of 10 reps (20 min)
clubbells
misc.
I've been (forcing) doing TGU's prior to every workout for a warm up! I still have some major wrist issues, but overall, I'm kind of glad that I started them back up! Right now, I'm still just doing naked and hope to start with the 8kg soon.....
ReplyDeleteI am so torn as to whether to buy some comp bells or regular ones, I really want to do more work, but hate the forearm issues with the bigger handles...
Diana,
ReplyDeleteIt's such a small investment in the overall scheme of things! And I think comp bells are less expensive. Look for used maybe. People get rid of "sports equipment" all the time. Someone just dropped off a 16kg on our door at Girya one year! And the studio I work at accidentally bout comp bells because the didn't know any better, and we willing to sell me the whole set!
As far as the Get Up go...I've got to test with a 16kg on both sides, so I better get back in shape with it! I should call the Get Back's!
Someone just left a 16kg on your door??? Sweeeet! How silly of them not realizing just what the heck they gave up! :)
ReplyDeleteI'll have to go online and look up some prices for the comp bells....
Good luck with the TGU's using a 16kg! I was close to doing that at the RKC, but now I've lost all that strength from not doing-oh well, we're strong in what we keep doing and mush when it comes to our weakness!
Diana,
ReplyDeleteI've done a 16kg Get up, and you are right on when you say that we lose strength from movements and lifts we don't practice. good news is that we get strength back faster than it took to build in the first place! 100% true fact! So I'm not worried in the least, in fact I see even heavier Get-Up's in my future....back to those nasty ass overhand hangs and pull up though....bastards!