KB&C: Brewing some KB Snatches

Greetings,

Today's KB&C workout called for doing some Kettlebell Snatches.  Snatches are a very technical, but full body, explosive lift with kettlebells. I've tried doing double snatches but feel that 1 Arm Snatches work best for me. The 1 Arm Snatch allows you to work one side, then the other side, and repeat it back and forth over time.

I started to get back into them last Saturday with a 10 minute routine using a 35#, and 5 minutes using a 40# KB. Today, it was just a 40# KB to use.

20/10 work/rest format, 5 reps per side
10 reps/minute total, 100 reps total.

The snatch style I sued was a "Snatch, lower, lower" type of pattern. 

As I snatched it up, I then lowered it to my shoulder in the "rack" position, then lowered it from there into the bottom of a Swing position.  As soon as it was lowered to the bottom position, I snatched it back up. 

Doing it this way, I can get about 5 reps done in 18-19 seconds. 

If I did it continuously, from the top of the snatch to the bottom of the swing position, I can get in more reps in 20 seconds, usually 7-8.  I will save that style for later, while for now, I am getting used to snatches after a long break from doing them.

As for the coffee: my Organo Gold should be coming on Friday by UPS. For now, its still Folgers in the morning at home, and some Italian Dark Roast waiting for me at work.

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Swing & Sip!
Coach Rick
For Awesome Coffee: http://rkarboviak.myorganogold.com
Kettlebell Guides & More: http://tinyurl.com/rkofp