Friday, February 18, 2011
24 kg snatch ladders
Had a client cancellation so I got to get my training in at 9 am instead of the usual 2 pm. Much easier for me and it showed in the workout. Did my full stretchout from 6-7 am which really helps set me up for the later workout. This has shown to make a big difference to me when I can get it in.
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.
one arm swings
16 kg x5/5/5/5 x 3
16 kg x5/5
20 kg x5/5 x2
24 kg x5/5
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.