Week 2 – Day 4

TGU @14kg x1 e.s x3

1 swing 1Half snatch @22kg x1min e.s

Snatch @20kg x3min e.s @16rpm

Hang snatch @16kg x1min e.s @16rpm, rest 1min

Hang snatch @18kg x1min e.s @16rpm, rest 1min

Hang snatch @20kg x1min e.s @16rpm , rest 1min

1 arm swing @24kg x100 e.s

Cardio Cycle x4min fast, 3min easy *4 rounds

Snatch felt good – tried to focus on the drop and catch a bit more..i think it felt a little better. Also tried the hang snatch – it felt like i was doing it right but when i look at the videos i can see that i was still swinging the bell back quite a bit..so not quite a hang snatch 😦 Will need to keep practicing..i can certainly see that it is quicker..i averaged nearly 12 reps in the first 30 seconds of each minute..but i tired out quite quickly too !


2 thoughts on “Week 2 – Day 4

  1. Thierry Sanchez

    hehe, 12 reps in 30sec when it says 16rpm… you know, the lockout, it’s also a resting position 🙂 pace!!! the actual movement is faster because the trajectory is shorter but that has nothing to do with overall tempo. basically when you regrip the KB is to far away from you, then your upper body gets pulled forward creating a swing. So yes, practice and awareness. Think that you want your shoulders to stay behind your knees. Even though I do not have a side view, it looks like your shoulders travel over your knees. So even though your squatting down more, you still doing more of a deadlift than a squat, makes sense?

    1. aussiekb Post author

      hahaha i forgot about the lockout :p but yes i watched your video again and saw that i totally missed that part about the kb coming down closer to the body! Will watch it again!


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