As I mentioned, the original workout was, for the most part, done for highest rep total. My rep counts 2 years ago were:
set #1 57 reps
set #2 57 reps
set #3 57 reps
set #4 58 reps
set #4 58 reps
In total, 10 minutes of work, 287 16kg snatch reps
Because of my recent interest and adventure into Kettlebell Sport, where the goal is only one hand switch per 10 minute set, the longer you train your grip and your technique to last before having to switch hands the better. So this time around I decided to train the first set 'all out' switching hands when I felt the need. The next 3 sets I would try a 'hand switch progression'. The second set I switched every 30 seconds. The third set I switched at 45 sec, leaving two 15 sec switches at the end. The forth set I switched at 1 min/1min, and the last set I went all out again...well at least all out as I could!
I never did post the original workout OR video, so here is the first set from 2 years ago and all five of the sets I did yesterday.
March 2011, set #1 57 reps
This was done using my "old" snatch test rep strategy of:
7/7 (50 reps, repeat to equal 100 if I were doing a 5 min test)
+ 7 R
Funny looking back at it know how I was so afraid of 10 consecutive reps and mow I can do 20 +, hell I did 18 consecutive 20kg reps a couple of weeks ago! I've come a long way, but in some ways not really! Total rep count was nearly the same!
10 R/ 11 L
12 R/ 13 L
7 R/ 8 L
total 58 reps
This next set, #2, I switched hands every 30 seconds. The breakdown went like this,
14 R/14 L
11 R/13 L
My left side is usually stronger because it's driven by my right leg. You may start to see a new technique developing....
Set #3, the first hand switch was at 45 sec, that left a 30 sec interval so I had to switch at 15 second R and L at the end. The breakdown?
20 R/17 L
6 R/ 7L
So you see, the less you get to switch hands the more you have to conserve your grip. In the next set for sure you will see a huge difference in form and technique when I could only switch hands one time.
23 R/21 L
I think I take more time getting in the last rep on the R side, and because of that the transfer swing takes 5 seconds out of the time my L has. Interesting to me that I'm not purposely trying a different technique! But once you train for endurance it's almost a natural progression to use you hips and the momentum of the bell more than your grip and pure brute strength.
Okay, enough fun! Last set so let's get back to some "all out" go for it snatches! I chose to switch at a traditional 10 reps per R and L
10 R/10 L x 4
The total for five two minute sets was 261 compared to two years ago 287, a 26 rep difference. Not scared of more than 10 snatches anymore! But I also felt the rest period of 2 minutes was more than enough, where as when I went for total reps, mulitple hand switches two years ago I was still sucking wind as the rest period ended! 26 total reps makes a huge difference, but what is the training goal? This time around I had other priorities, next time? Well, who knows! It was still hard and hell of fun! 261 26kg snatches before my swing workout? Nice!
PS I lead my next class through their workout for an hour, but it wasn't really "my" swing workout. So I did some 28kg swings around 12noon, alternating two sets,
20 2 hd sw reps "otm"
10 2 hd sw reps "otm"
x 10 rounds
300 reps, 20 minute
Not even at an equal work to rest, but it was the 28kg for god's sake after a long morning! lol