With a few free minutes this afternoon, I wanted to give something I had read a try. Rather than performing as many Snatches as possible within an allotted amount of time, I wanted to try performing a single Snatch at regularly timed intervals.
So to start I grabbed a 12kg bell and decided to Snatch once every 10 seconds. I would hold the bell overhead until my Gymboss told me to go.
I did this for 4 minutes. That equated to 12 Snatches on the Left side before switching over and performing 12 Snatches on the Right side. With this weight 10 seconds overhead felt like a long time to wait.
I then decided to try it with the 16kg bell. But this time set the Gymboss to beep every 5 seconds. Only 2 minutes through this time. But again, performed 12 Snatches on the Left followed by 12 Snatches on the right. Five seconds seemed a bit too short for this weight. I would like to feel a bit more solid in between Snatches and this seemed just a bit rushed.
This sort of system might allow me to up my numbers while still keeping focus on my form during each rep. I'll have to settle into a good interval for the 16's, work up to bigger numbers, while making sure my forearms stay well. Then do the same (eventually) with the 24kg.
I think this will be a good addition to my program!
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7 comments:
That should work, because resting overhead is not really resting. You'll hit your RKC snatch numbers easily doing this with the 24 and also snatch once in awhile.
Hey Howie, thats a very clever safe approach as it is form not volume centric. Once the various pieces of me heal I will incorporate this into my own training.
Tomorrow morning I will experiment with a longer 12kg cycle and see how it feels. If ok, I'll try some 16kg on Wed.
Including this kind of work is a smart way to up your numbers.
At the RKC the folks who bomb their snatch test usually go wide-ass open and run out of gas.
Absolutely right about keeping it overhead on snatch. If you feel this as momentary rest compared to the rest of snatch task, you're on the road. Chin forward or arm behind your ear. Head positioning is quite a factor. Find your own comfort position.
It is an honor to have you here Mr. Whitley. Thank you for stopping by and for your comments!
Taikei, I think I'll be experimenting for a bit still on finding the right tempo, but I can see this sort of preparation is going to be big for me.
Thanks for you kind words, but Mr. Whitley is my Dad. I'm Dave.
For finding "your" tempo, try using breaths for timing. EG-do a snatch, take 3 even breaths, snatch, repeat. Experiment with different numbers of breath and always strive to keep it even.
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