Snatch(16kg) 20 rpm x 8 minutes - 1 hand switch
Half Snatch(24kg) 12rpm x 6 minutes - switching hands each minute
OAJ(24kg) 10 rpm x 6 minutes - switching hands each minute
COC Gripper "T" 10R/10L x 3 sets
Lifted the idea of working half snatches from Patrick Baeder's blog.
I agree these are very nice. They allow one to work high volume, heavy snatches and not beat up your hands so much.
Just received the announcement for the kettlebell competition that is going to be held at the Arnold Expo in Columbus, OH March 7-8, 2009. Although I have never competed and have just really started working on GS, I am tempted to give this a go. It will provide me with a goal to work towards this winter, Columbus is only 2 1/2 hours away, and it works with my weekend call schedule. I would plan to enter the amateur biathlon so I could use the 24kg. Pretty soon I will be in the masters classification anyways which will only require the use of the 24kg.