Training(especially big ROM/dynamic exercises like the snatch) without getting my "alignment" right never seems to go well for me. I like to address any asymmetries and imbalances I have accumulated from the past day/night before I load the frame again.
Having what Paul Chek would refer to as a 'bent frame' makes this a necessity; plus it feels good:))
Since last week was speed snatch work today was 24 kg training and it felt surprisingly light, always a good sign, as is a speedy and easy warmup. The fact that I could ladder up was also a good sign.
9 am
one arm swings
16 kg x5/5/5/5 x 3
snatches
16 kg x5/5
20 kg x5/5 x2
24 kg x5/5
x6/6
x7/7
x8/8 x 2 rounds
20 kg x10/10
20kg snatches= 40
24 kg snatches= 104
total work reps 144
not bad at all. here's a video of my 8 rep set on the first round through
My key focus is to move the bell as fast as I can with my best form, whether it's the 16 kg for 15: 15 speed work or my 'heavy' bell for sets and reps. I always want to be as powerful as possible on each rep and that means monitoring bell speed. I have wondered why I detest doing long slow sets so much and this is the reason, they have to move much more slowly ( less power) in order to go the distance. Running or jogging instead of sprinting.
I'd rather sprint anyday.
I like the development of power, strength and hypertrophy this gives me and if one does enough sets plenty of strength endurance as well.
datsit :))
5 comments:
I am going to steal this one to Mr Rif =)
I am like you i am not a marathon runner more a slow sprinter ;)
Nice work, Mark.
joakim
steal away man, I consider it a compliment.
@roland, thanks :))
I have read it and understood it and I have practiced it, but I have never seen it so well defined in movement.
The packing of the shoulder and firing of the lats BEFORE the bell moved. (+ - 20secs)
As the saying goes poetry in motion.
Jason
England
jason
thanks man, it was a good angle to see that. I do that on anything I hike pass: swings, cleans snatches. very important to protect the shoulder.
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