In order to commemorate Pavels "Rite of Passage" in his newRKC book I had set my sights on 200 snatches. Not the Elite level of doing them in 10 minutes USSST style but total reps in one session. Plenty of work for me, considering it wasnt too long ago 100 was my top volume number.
I have been hacking away at it, waving the volume up and down as the days energy and injuries dictated.You just never know when you are going to feel good. On those days you have to man up and get things done because you dont know when, or if, it will come again.
Of course my training "partners" all flaked today but to show them how seriously unnecesary they are in the KB training mode I made 200 snatches today solo.How all important tests are accomplished, really.Just you and the weight. Didnt plan on it but felt so good when I hit 176 I just kept going. PLUS made an important teshnik discovery along the way!
Snatches
warmup: one arm swings/transfers
26x20+20
36x15+15
44x10+10
snatch
36x5/5
44x5/5
53x5/5
x7/7
x9/9
x6/6
x8/8
x10/10
x7/7
x9/9
x12/12
x5/5
x5/5
x5/5
x5/5
x7/7 = 200!
About one minute to 75 sec rest/sets. total time = 35 minutes.Wind was very good today.Could go faster but am scared of tweaking my shoulder/bicep.
I got a bit tired at 176 and felt the right biceps working too hard but re focused on really hitting the glutes HARD as the I went to punch through and that solved that! Plus I realized how important that hip snap is at that time- it really makes the kb weightless so that the punch through has NO arm component.Important technical piece.
SO a all time pr and NO injuries. very, very happy.
Tactical pullups
5x5 and done.
next week really cut volume and work on holding the snatch at the top.
time to celebrate and get ready for Gracie/ Hughes. Hope Gracie wins.
datsit!
bw 162
bf 10.2%
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13 comments:
Rif - you ANIMAL.
Congratulations on accomplishing that goal of 200 snatches. Can't say I have ever done that. Great job!
Rif, you are definitely an inspiration. It has given me a nice boost of energy reading your post. I am still not fully recovered from my flu bout, and am somewhat emotionally drained, but exhilirated from watching all of my academy students complete their grueling 2.5 hr defensive tactics final.
Were there any breaks on the 200 snatches or can you set the kb down when you need to take a quick breather?
thanks guys, but let me set the record straight: I did these in sets and reps with one minute or more between sets. no speed records here. I just wanted to do 200 in one session.I hoped my blog was clear on that. those guys that do it USSST style are way better than me.
and Mike, sorry but I wont ever snatch about the 24 kg again. no point for me. hurt myself two times pretty badly( bicep/shoulder fascia tears) with the 32. I'm too small for that now.
Wicked good job! You have come so far and I always learn reading your blog and feedback. For me it is leg lock at the top, which I failed to do in my workout today so the back too a little punishment! but 100 reps in 10 minutes...I will do the 200 soon
thanks joe. If I were giving you goal advice( which you havent asked for) I would say do this
1) Conquer the beast challenge.
2) train for and win the next TSC.
If I were you.
Great advice, I am glad you offered ;-) and I think you are 100% on the money!
Essentially today was day 1 of TSC Snatch. I still have to figure out the deadlift place but once I situate that I am in for it. I am working the 40 as you may have seen in prep for the beast challenge
thank you for the advice and the continued coaching
joe do you hae a garage? if you do all you need is some plywood and a very basic barbell weight setup.no need to go to golds if you dont have to.
I think training with the 40 will prepare you well for the beast.But I would sell you the 97 lb'er from Girya if you wanted. If not you should eventually buy a Beast.
Congrats Rif. Nice acomplishment. Have a great weekend.
thanks Ken, see you soon.
Good idea on getting the big bell from Girya! I just may do that. Also, need to get Monicas belt for the Deads training.
Thanks for the extra push ;-)
Rif, you continue to inspire.
I been doing 2 handed swings and Mon is a real workout ( albeit lower volume ).
Don't think I would be better this fast without the wise words from you.
I happy for you about the PR, nice.
Royce,
glad you are back in action.use this info to help heal other similar injuries.
Joe,
I will give you a good deal on that 97 lb'er if you want it.probably $175.I'll bring the belt to girya so you can pick it up.
thanks laree.
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