Snatch time reps and Heavy Press day
Warm-up
Windmill
24/10/10x2
Felt good to do these again. I really enjoyed the stretch.
Snatch 30 seconds of work and 30 seconds of rest for 10 minutes
12 reps/ side was the number, this felt strong and sustainable for the time period. I could have got another rep with good form and 2 or 3 if I worked more speed.
24/12 for 5 sets per arm and 10 minutes
Wind was good but not what it should be. Back felt good just a little tightness on the top of the right hip (posterior). Could be Quadratus.
Military Press
40/1/1x1
40/3/3x2
this was heavy. I havenot picked up the bulldog in some time and need to be more consistent for sure. I did the first rep on each set as a press and then used a little push press motion for the additional 2 reps. However, with the more reps I did I found more of a groove and remember all the little things that make it much easier for me to press this weight. I have some work to do,
Swings
40/15x3
Just wanted to finish and train my cooridnation with this move.
6 comments:
Wow. You press that 40kg like a peanut.
How often do you press the 40? weekly? couple times per month?
Do you find the pressing the 32kg keeps you strong enough?
Not enough. I cannot remember the last time I pressed that big boy...if that tells you anything...lol
I find the 32 does keep me very strong, strong enough for me. Strong enough to press the 40, not for reps and sets but if I consistently press the 32 I do find the 40 goes up much easier.
joe,
nice work. I do think you need to increase the total snatch volume however.whatever you want to total in your ten minute test you need to be doing almost double that amount regularly,imo.
You are on the money Rif, and I dread thinking of doing 300+ in a workout.
just build up to it slowly, in pendulum waves.stay in a rep range til you adapt then bump it up.
for instance. my old pr in snatch volume was 210 done three months ago. I been waving between 160 and 185 since then and will do 230-240 tomorrow if the gods are smiling and will begin a new wave of between 175-180 and 230-240( whatver the new pr is).
since you have a time constraint for the contest you need to be concerned with just getting through the whole ten minutes. lighter and longer sets would help there.
you need to train so you go into the lactate state as LATE as possible. longer and longer sets trying to keep the intensity DOWN as well as the power stuff.
great fun eh?
Nice work with the bully Joe.
Post a Comment