Saturday, August 30, 2008

Almost 200 24 kg snatches

I had the best of intentions today- to do at least 200 snatches ( hopefully more) with the 24kg.
Of course I am talking about total volume, sets and reps not all at once :))Just doing 200 total reps would be a solid comeback for me.It'll happen.

I have decided to shelve the 20 kg on Saturdays and try to go a bit heavier more frequently.I get plenty of light , speed work with on mvo2 days. So I hoped my hands were up to it and they were close.I stopped short of 200 as I knew any more and the starting to become hot spots would become real hot spots or worse. 180 isnt too bad.
I also wanted to make sure that although the rep tempo was slower,including a pause at the top, the speed of each rep was as high as I could make it; to maximze power as much as possible even here.Kenneth's article just confirmed with numbers what my intuition had already told me;the more power per rep the more work done, the more calories burned , the more speed is enhanced( and, as Pavel says many neural dis-inhibition takes place) and stronger one gets, with the same weight!
Not to mention the muscle building capability of such training.Which is precisely why I am staying with the 24 for awhile. Don't need excess conditioning at the moment.

Snatch
16 kgx5/5x3
20 kgx5/5x3 ( slow to warmup today. stiff)

24 kg x 6/6
7/7
8/8
9/9
10/10= 80 reps
two rounds of this followed by
5/5/5/5x two rounds ( hands give out)
180 reps
9450 lbs

As I wrote above this went very well and my lungs opened up after the first couple sets.Each set was stronger than the last.

Clubbell Mills
15 lb CB
15/15
20/20
25/25

I'd say short and sweet but it wasnt that short,lol. We took our time today with a three man rotation. Not slow but definitely not fast. Wanted to make sure each set had good power.

datsit. Been sleeping so well. What a difference :))