Long Cycle2 with 2x18kg [1min @ 7rpm, 1min @ 9rpm] x6 sets of each (for a 12 min total) Impetus file is here Typical HR profile [google-drive-embed url=”https://docs.google.com/uc?id=0ByFs7LeBdaCHZXM3cTZPa1FNTU0&export=download” title=”20150519-HeartRateWorkout(LongCycle).jpg” icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_image_list.png” width=”620″ height=”722″ extra=”image” style=”embed”]
The idea is “simple”… We use Jerks2 to raise the heart rate…and then add snatches at the elevated heart rate to mimic the stress on the body late in a snatch set. A round is 12 mins. We will only do 2 rounds, with about 6 mins rest between them. Jerks2 1m…Snatches 1m L…Snatches 1m R Jerks2 2m…Snatches 1m L…Snatches 1m R Jerks2 3m…Snatches 1m L…Snatches 1m R 1st round 2x16kg for Jerks2 24kg for Snatches 2nd round 2x18kg for Jerks2 Snatches 24/26/28 for the 3 different sets (the dip in HR – swapped to bumps because of a knee
Here is a sample HRM curve for a 10 minute snatch event using a 28kg kettlebell, which should illustrate some of the unique characteristics of this sport. The score is not particularly high, so this in no way mimics championship level. average calorie consumption of 21kcal/min average heart rate of 162bpm HRmax of 184 [above theoretical max of 177] for ~3mins