JM + WarmUp (160 club) Adham born 25-11-1982 turns 29 tomorrow. He likes GS type workouts, so we’ll do some snatch support exercises just for him. The plan: Intro…25s, WORK 82s,rest 19s…29 sets in total11 in a row on the first hand, 11 in a row on the other hand. 7 sets alternating hands, but increasing weight each time… GLOVED snatches!! This is gonna HURT (Oh, wait, it DID!!!!!) Adham – we must like you a lot. HRMax= 168 kcal= 816
JM + WarmUp (160 club) Grab yourself 3 KB’s and do some 1-10-1 pyramids. ie. 1L,1R,2L,2R,3L,3R..9L,9R,10L,10R,9L,9R..3L,3R,2L,2R,1L,1R Light KB: Snatches(L/R) 1-10-1Medium KB: Snatches(L/R) 1-10-1Heavy KB: Snatches(L/R) 1-10-1Medium KB: Snatches(L/R) 1-10-1Light KB: Snatches(L/R) 1-10-1 Guideline:16kg,20kg,24kg,20kg,16kgBTW: It’s 1000 reps, so with the average being 20kg, this is 20 tons of snatches.
JM + WarmUp (160 club) Bagwork 80s, rest 10sBagwork 80s, rest 10s (enough time to whip your gloves off)Snatches-L 80s, rest 10sSnatches-R 80s, rest 10sBox Jumps 80s, rest 10sSnatches (Alternating) 80s, rest 10s – YES, alternating snatches with the hand change right above your head! 6 rounds
JM + WarmUp (160 club) Time to focus on snatches and improve our technique. We’ll start with a light session…The reduce the load on the hands and grip *evil grin* … we’ll throw in some Scissor Jumps between sets. So here’s the plan…Snatches 10L+10R… Scissor Jumps 1-10 (18kg)Snatches 20L+20R… Scissor Jumps 11-20 (20kg)Snatches 30L+30R… Scissor Jumps 21-30 (22kg) In other words…SnL 10, SnR 10, ScJ 1SnL 10, SnR 10, ScJ 2SnL 10, SnR 10, ScJ 3etcSnL 10, SnR 10, ScJ 10Optional – go up a weight hereSnL 20, SnR 20, ScJ 11SnL 20, SnR 20, ScJ 12etcSnL 20, SnR
JM + WarmUp (160 club) Lemo’s birthday was 16-11-1971 and so we’ll make up the session using these numbers 27×73=1971We use the Basic12 – Sw2h,SwA,SwL,SwR,CL,CR,Pp/JL,Pp/JR,SnL,SnR,LC-L,LC-R and doubles4 (Sw,C,P/J, C+P/J) to make up 16 exercises. 27 reps of each on…4.6 roundsThe idea is to get to 73 sets… 16 exercises above…each 4 times(4×16=64)…and then the first 9 on the final round to get to 73 We didn’t even get close! best laid plans – finished round 3 – not enough time to even start round 4, let alone 4.6Happy Birthday anyway Lemo