Saturdays snatch training was originally( of late, anyway) was supposed to be geared towards my SSST testing.Despite all my max vo2 work I havent felt like training for higher and higher reps on Saturdays but I think now it's time.
Tracy will be testing her SSST and USSST after we go through the max vo2 and boost protocol cycles I have drawn up for her and I think I need to get focused on testing at least the 20 kg for ten minutes at the same time.Probably the 24 kg for the five minutes as well.
So did a bit of higher reps today as the start. I had delusions of 40 rep sets( 10/10/10/10) but thought better of it as I started my warmup.
This is what I ended up with:
20 kg Snatch
10/10/5/5
10/10/6/6
10/10/7/7
10/10/8/8
10/10/9/9
10/10/10/10
210 reps
9240 reps
things went very well> I used a more relaxed pace except for the last ten reps of each side where I sprinted it in.Used the corkscrew on left and hs over the top on right. Don't know why, just where it went today.Not a problem at all. If I had gotten more food last night I could have started with the 40 rep sets right away, I think. Next time more food earlier.ALmost tweaked my right shoulder trying to do an impromtu downhil transfer. Works well left to right but my right shoulder doesnt seem to like it. Of course I should actually practice it with light weights before just throwing it into a set,lol
The next two weeks I am at certs so it's a moot point for now.
Clubbell Mills
15 lb cb x12/12
x14/14
x16/16
x20/20
Good to have these back in the rotation, elbow is feeling fine and the 15s are finally feeling light.
datsit. more yoga tomorrow and more food today.
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
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5 comments:
Hello. SSST is hard...
I am always looking at your blog.
Respect Mr.Rif
Mark, what are you focusing on with the SSST sessions? High volume, longer sets? Are you keeping track of time at all?
koba,
thanks for stopping by and the well wishes.
rif
aaron
I try to do as high a rep sets as I can do mu;ltiple times with more hand switches simulating what I will do on the ssst but with swings instead of snatches.its a bear.
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