#1
Early risers' swing-snatch combo @12kg
2min on, 1min off
6 snatches L - 3 transfers - 6 snatches R - 3 transfers - ... - 6 snatches R
8*6 snatches and 7*3 swings per round
7 rounds, 336 snatches (336pts) and 147 swings in 20min
#2
Overhead-breathing snatch ladder @16kg
I do a snatch left, keep the kettlebell overhead, take one breath. Lower, switch hands, do 2 snatches right, keep the bell overhead, take two breaths, lower, switch hands, 3 snatches left, 3 breaths and so on. As the overhead pauses are getting longer, I start walking around.
4* 1-->10
220 snatches (440pts)
This is a home-made mixture, sort of. Normally you would put the bell down between rungs of a breathing ladder. But, inspired by Howie's training idea of paused snatches and Dave's advice to go by breaths, I combined it with OH hold/walk. I found it good for breath control, overhead support strength and it teaches me to use the top position as rest. Mark's false grip really makes it easier.
Bonus: you can build up quite a workload without killing yourself ;)
Con: can take long, depending on one's lungs and self-control.
#3
3 rounds of alternating sets of
5/5 @20kg and
10 @2*12kg
30 snatches @20kg (90pts) and 30 @2*12kg (60pts)
That makes 926pts today, total: 4406pts.
Early risers' swing-snatch combo @12kg
2min on, 1min off
6 snatches L - 3 transfers - 6 snatches R - 3 transfers - ... - 6 snatches R
8*6 snatches and 7*3 swings per round
7 rounds, 336 snatches (336pts) and 147 swings in 20min
#2
Overhead-breathing snatch ladder @16kg
I do a snatch left, keep the kettlebell overhead, take one breath. Lower, switch hands, do 2 snatches right, keep the bell overhead, take two breaths, lower, switch hands, 3 snatches left, 3 breaths and so on. As the overhead pauses are getting longer, I start walking around.
4* 1-->10
220 snatches (440pts)
This is a home-made mixture, sort of. Normally you would put the bell down between rungs of a breathing ladder. But, inspired by Howie's training idea of paused snatches and Dave's advice to go by breaths, I combined it with OH hold/walk. I found it good for breath control, overhead support strength and it teaches me to use the top position as rest. Mark's false grip really makes it easier.
Bonus: you can build up quite a workload without killing yourself ;)
Con: can take long, depending on one's lungs and self-control.
#3
3 rounds of alternating sets of
5/5 @20kg and
10 @2*12kg
30 snatches @20kg (90pts) and 30 @2*12kg (60pts)
That makes 926pts today, total: 4406pts.
Tomorrow's off. I attend an introductory workshop about trigger point massage and SMR in Budapest. I'm really looking forward to it, I'm completely ignorant in this field :)
3 comments:
Wow, you certainly are creative with your workouts. Very nice. And thank you for the mention. To be included among the likes of Dave Whitley and Mark Reifkind is certainly an honor in itself! Good luck at the seminar. Looking forward to hearing all about it.
great job as usual gabi.have 'fun' with the trigger point seminar, I'm sure it will be very helpful and enlightening, if not a bit painful,lol.glad to hear the false grip is helping. I think it is the standard GS grip.it definitely shortens the stroke of the snatch whether one goes over the top or corkscrews.
Howie,
this is why blogging is great. So much inspiration, so much to learn from each other, so many ideas to pick up... And! Getting help, advice and support from the "top sources" - now that's simply priceless.
Mark,
I'm convinced this foam roller has its origins in the torture tools of the Spanish inquisition... :)
The false grip is not easy to learn, and under stress I revert to classic hardstyle, but it's definitely worth experimenting with.
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