Kettlebell timed sets

I started my pursuit of 200 snatches in 10mins tonight. As well as practicing snatching at a 20RPM pace I plan to simply get a kettlebell overhead a lot using the timed set approach currently advocated by Britt Buckingham (http://auburnsc.blogspot.com/2010/09/have-you-got-timetimed-progression-in.html).

The main difference between this and girevoy sport style timed sets is the number of hand switches. The grip is usually the weak link in these sets so by increasing the number of hand switches you can continue lifting for longer.

This style of lifting will hopefully help give my the strength and work capacity needed to snatch quickly for 10mins straight.

Warm up:
Joint mobility
16kg H2H swing – 20

The timed set:
16kg snatch – 4mins, 30sR/30sL, 15RPM = 30R/30L (960kg)
2mins rest
16kg snatch – 4mins, 30sR/30sL, 15RPM = 30R/30L (960kg)
2mins rest
20kg swing/jerk* – 2mins, 30sR/30sL, 32RPM/14RPM = 16R/16L/7R/7L (920kg)
1min rest
20kg swing/jerk – 2mins, 30sR/30sL, 32RPM/14RPM = 16R/16L/7R/7L (920kg)

Time = 17mins (3,760kg)

Warm down:
Prasara yoga – wind x 2 each way, ocean x 1 each way

The timed sets also allow a lot of weight to be lifted in relatively little time, even with quite a bit of rest like tonight.

To translate the workout log:

16kg snatch – 4mins, 30sR/30sL, 15RPM = 30R/30L (960kg)

This means I snatched a 16kg kettlebell for four minutes, switching hands every 30 seconds and at a 15RPM pace. Total reps were 30R/30L and 960kg lifted.

*swing jerk combo: swing R/L then jerk R/L

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