Snatch 12,20,24kg: 5/5 each
Snatch 24kg: 40/40
Oa Jerk 12,24,28kg: 5/5 each
Supersetted:
5reps w 2x28kg
10reps w 2x24kg
15reps w 2x20kg
(yielded 86% of MHR)
Jerk 2x28kg: 5
Snatch 12kg w fleece gloves & talcum: 8min (1/1/3/3)
Super-drop-sets are always surprisingly challenging to me. One set was enough.
During snatches I felt like I was forgetting how to snatch so I exchanged some of the jerks for gloved snatches. Good thing is that I think my snatch cardio had improved and I could increase the cadence with 12kg.
2 comments:
I've always wanted to ask you sense it's not too clear to me what your short form is.
Snatch 12,20,24kg: 5/5 each
Snatch 24kg: 40/40
What does it break down into when it comes to sets, min, RPM?
Cheers.
Boris
You are not the first one asking :-).
"Snatch 12,20,24kg: 5/5 each": that is warm up.
Five reps with 12kg with the left hand - hand switch - five reps with right. Then rest + easy mobility. Then the same with 20kg and finally 24kg. I don't check rpm.s there.
"Snatch 24kg: 40/40": it is the main set of snatch. 40 reps on left - hand switch - 40 reps on right then I put the bell down and feel liberated.
If I don't have any special plan - I usually snatch at just below 14rpm with 24kg. Year 2020, or so, when I can go for 10 minutes I will increase tempo.
I am not too strict about rpms (or time) in snatch. I found out that if I get into my head that I am about to do XXminutes per hand - I keep struggling even if form is collapsing, hand rotating and lockout swaying all over...Not smart and I have got some bad ACL-problems when doing that. Idiotic - yes :-).
So, now I rather think I want to go for ca 14 rpm with 24kg. Or in about 8 minutes with 20kg etc.
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