Monday, November 2, 2009

Birthday Workout

Starting to really focus on pushing the snatch sets. This week I am moving to more 8 minute sets. Today, I tried snatching prior to jerks to see how it would effect my performance.

Warm Up: Rib Pull/Arm Sweep/Swing/Snatch
Snatch(28kg) 8 minutes @ L 15/15/15/15 ---> 15/15/15/13
Jerk(2x28kg) 4 minutes @ 9 rpm
Jerk(2x28kg) 3 minutes @ 9 rpm
OAJ(32kg) 12/12 x 2 sets
Swing(32kg) 40/40 x 1 set

Snatches went well. Last 15-20 seconds on each arm was a struggle, mostly with grip issues. Hands held up ok. I was able to gut it out on the left, but lost my grip on the back swing after the 13th rep during the last minute on the right. I had no trouble with aerobic conditioning during this set. Rested 8 minutes and then attempted a 7 minute jerk set at 9 rpm. This was a disaster. I quickly realized that I was going to be in trouble. My shoulders and triceps were fatigued and I was panic breathing within 2 minutes. I had to put the bells down after 4 minutes, rest, and then complete the remaining 3 minutes a bit later. I am not sure I will snatch prior to jerks too often. However, I may try to sneak in longer rest between my money jerk and snatch sets to see if this helps my performance. In the competition setting usually there is 30-60 minutes rest between jerks and snatches. In Chicago, I had over 2 hours. In my training, I have been taking 5-8 minutes between jerk and snatch sets.

1 comment:

Boris T. said...

Rest between is the key. I find that taking at least 1.5times rest as work set is the minimum that my body needs.