Oa swings 20kg, switch hand every 5reps
Snatch 20kg: 5/5, L50/R40 (miscount), 5/5/5/5
" " 24kg: 20/20
" " 26kg: 10/10
Oa pulls 60mm Roll Grip:
5 sec holds 34kg: continously switching hand, 7r per side?
10sec holds 29kg: continously switching hand, 4r per side?
Miscounted snatches, felt happy that I was not very tired at right side until after training when I watched the vid...
My grip: if I do somewhere 30+ snatches with 24kg, and I dream of 40/40, it should primarily be a grip endurance issue. One thing that I think I do good is to train a good share of my snatches with 20kg. That said, I think that the heavier reps are extremely important.
One rep max strength certainly help endurance, but I think that my fat grip meanderings should be more endurance orientated as well. Thus, the timed holds today. 5sec can be a really long time, even with paper weights. (The fat grip is still an experiment, maybe it does not carry over well at KB at all, we will see).
7 comments:
I haven't really been following your training, so I don't know if you follow a program. :)
But, when it comes to snatching and grip endurance .. I struggle with it, but doing timed sets really help me.
How do you do with 20 kg? What's your PR?
I have to say, that after doing nothing but timed sets I'm starting to see progress -- ok -- I should not snatch the 20 kg yet, but I tried and it was pretty ok. I did just 4 minutes and 12 rpm, but I could have done more. :)
Also heavy swings help with the hand (I do for example 24 kg 35+35 reps, no switching hands). Etc. :)
It's the Juhannus here and I'm just reading the logs .. eh. I guess you have this party in Sweden too, don't you?
It is good that you read GS-blogs on midsummer eve / Juhannus (=Johannes)!
Wrote a reply last night, but so many spelling errors that I thought it smarter to take it away :-). So, yes, it is a party here too.
Timed set are very effective. I have done a bit of that (and still train with a time aspect). I can burn out from them, so I have to cut volume).
I have a break from strictly timed sets in snatch. The long oh rest in slow paced sets, 12/14rpm, irritates my shoulder (trap/ac-ligament). If I know I should do eg 14rpm, by some reason, I press myself too hard. Now, I let the shoulders decide rep pace for a while.
But I plan to take timed sets up again.
I do +50/50 w 20kg, I think 4min(L)/3,5min(R) is my best.
48 is very good Kukka! Also 35/35 oa swings w 24kg is very good.
A pity you live so far away, otherwise it would be nice to train some day.
Markel
I understand the spelling errors on a party evening, LOL. :)
One thing that has helped me with snatching are also heavier one arm jerks.
It helps to get the strong OH position, lockouts, and yet some strength as well. I mean .. I just started doing heavier OAJ:s on March with 20 kg. .. and I already can go 10 minutes with 24 kg (80 reps) and quite many reps with 28 kg as well (30).
Not bragging here :)
- just trying to explain what things have helped me with my progress. Of course I have to thank Cate Imes, who makes me do what I do.
How is your technique btw? Jerks look good, but did not see a snatch set here.
I live in Åbo :) so taking a ship to Sweden is not really that difficult thing to do. Perhaps we could arrange a Training Camp! I'm supposed to come and meet a friend in Stockholm when I have some time, so all we need to do is plan. :-D
Thanks for the jerk comment. My compliments as well for your oa jerks!
My snatch technique... I don't know. Should have more speed for sure. Also, I have messed around with too many styles variations, but I hope that is settling now.
Heavier oa jerks should be very good, assistance. I do it sometimes, but then I also have two ordinary jerk days a week it might be too much.
Is it a kettlebell friend in Stockholm? A training camp would be great! The ferry trip is very nice as well, took the Åbo way in April.
No, not a KB friend. A real friend, hahaha. LOL, kidding. :)
I think you should just video a set and put it here. Of course I'm not an expert, just curious. And yes, fanatic :)
I will make a snatch vid for you. Not today, maybe tomorrow.
Ah! A real friend...:-)
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