It's Another Day For KB Snatches

Greetings,

Today was another weekly attack on some kettlebell snatches. Each week I've been trying to devote at least one day to doing KB snatches, as I feel they are about the best total body attack on the body.

Past weeks in my log have shown I've been doing 10 minute workouts with snatches, but today it was a 15 minute one.  I'm getting used to a 35# size for doing them and after 10 minutes of that, I added another 5 minutes of snatches with a 40# kettlebell.

I followed the 20/10 work/rest pattern once again, getting 5 reps in each side.  My style of choice was doing a 'snatch, lower, lower' pattern of reps. I start in the bottom swing position, snatch it up, then lower it to my shoulder in the 'rack' position, then lower it once again to the bottom of a swing position. This gets me 5 in a round of 20 seconds.

I've done a 'snatch-swing' pattern in the past, which is snatching it up, and then letting it swing back down again, and continuing the snatch-swing style.  The advantage to that method is you can get more reps in a 20 second period. I can get 7-8 reps in with this style, but it does tax you quicker. In time I will get back to this method, because I've done it in the past and honestly, it smokes you.

I tried a workout from "Viking Warrior Conditioning", a unique protocol on doing KB Snatches to increase VO2 Max. I did it years ago when the book came out and it's one of those program that you have to prepare for, and not just jump into on any Monday. My intention is to build myself up to that once again and help it boost my VO2 for running/cycling purposes.

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I did get my K-Cup maker yesterday, its a single serve unit that makes a pretty good cup of coffee. It was another OG Black Coffee morning.  My BrewKup ones should be coming in today from OG, the Black Gold flavor. 

If you want to try a sample out, just ask me for one.

I will be making another order soon, so if you want some OG coffee ordered for you, just let me know.

http://tinyurl.com/kbcoffee
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Swing & Sip!
Coach Rick

http://tinyurl.com/rkofp - Kindle Guides with plenty of KB workouts!