Wednesday, October 12, 2011

Snatch/Jump Rope Combo

Mobility: First Rib, Thoracic Spine, Pec Minor, Supported Wall Squat
Warm Up(16kg): Various
Snatch/Jump Rope Combo
*Snatch(24kg): 18 rpm x 1 minute
*Jump Rope 1 minute
*10 sets
SLDL(24kg): 10R/10L x 2 sets


Gunther said...

Just stumbled accross this blog and I do like the workouts. I was in for a little change and did not know what to do. Need some short workouts (since a few weeks sleep deprivations due to our new son and at 42 years young it seems to be more tougher than at a younger age). I did today the jump rope snatch workout and it was a killer. Just curious. The reps per minute you mentioned are that total reps or reps per side?

MKSchinabeck said...

Glad you like the workouts. Like you, my life has been allowing less time for working out between and work and family demands. I have come up with a core set of workouts all of which take between 20-30 minutes. Especially if you have a timer keeping you honest.

In the Snatch/Jump Rope combo, I snatch with right hand for 1 minute @ 18 rpm, jump rope for 1 minute, then snatch 1 minute with the left hand @ 18 rpm. !0 sets will then give you a 20 minute workout with 10 minutes of jump rope and 5 sets of snatch with each arm. Hope this helps.

Feel free to alter the reps with what works best for your strength and conditioning. It has taken me a while to build up to a snatch pace of 18 reps per minute for the entire 20 minute set.

Gunther said...

thanks for the feedback. Really hope you keep posting the workouts. I really liked the snatch - rope workout yesterday (with the exception of the torn skin due to a rougher handle). Look forward to try the other workouts also, like the Dan John's routine etc.