Cause&Effect 2018

The Nail

Level 7 Valued Member
Sat. 02/24
snatch 40kg - 5rx20 - 21:43min - 127/142
You're sneaking right up on EMOM with the 40k. That's a lot of work in a small time frame. Impressive.
It seems as if you peaked into this low rest 20NR work. You were getting in a lot of 40NR days there for a while. Was this "peaking" conscious or simply a natural evolution in your training?
 

Harald Motz

Level 6 Valued Member
Certified Instructor
It seems as if you peaked into this low rest 20NR work. You were getting in a lot of 40NR days there for a while. Was this "peaking" conscious or simply a natural evolution in your training?
Interesting observation. I like to have some higher volume sessions, when I had a few off days from snatching, it can be due to hands, schedule, or I almost forgot to snatch. On the other hand I had some weeks I did my 100 reps on 4-5 days a week, not more and not less.

Natural evolution fits it quite well. Yes I am not far away from EMOM, and I think there are good things happening when I am able to get the same amount of work done in less time with comparable heart rates. Quite MAF- ish as I see it, to cover more distance with the same relaxed heart rate over time with running for instance. So I find it a nice benchmark to compare the twenty repeats with the same weight over some handful of weeks. I firmly belief in adaptation of accumulation.

There are a lot of variables that have huge impact on the heart rate with the repeats: temperature, overall work volume, state of rest, amount and quality of sleep, chronic stress, general aerobic development or lack thereof, nutrition, focus on breathing between repeats, daytime of performance, hydration...
 

Harald Motz

Level 6 Valued Member
Certified Instructor
Week 9 of 2018

Tue.02/27
snatch 5rx20 - 26:00min - 129/145
run 45:00min - 6,69km - 8,9km/h - 134/142 - index 52
Wed. 02/28
S&S 48kg - 26:50 - 131/144
row 10km - 46:55min - 127/140
Thu. 03/01/
snatch 40kg - 5rx26 - 39:15 - 122/140
S&S 48kg - 27:40 - 127/140
Fr. 03/02
snatch 40kg - 5rx20 - 25:50 - 125/138
row 10km - 45:35min - 125/130
S&S 48kg - 30:35 - 130/144
Sat. 03/03
snatch 40kg 5rx20 - 22:00min - 124/137
row 10km - 45:00min - 127/133
Sun. 03/04
snatch 40kg 5rx20 - 31:00min - 128/142
row 10km - 46:00min - 124/131
run 46:00min - 6,19km - 8,1km/h - 131/141 - index: 49
 

Harald Motz

Level 6 Valued Member
Certified Instructor
Week 10 of 2018

Mon. 03/05
snatch 40kg - 5rx20 - 28:55min - 127/141
row 10km - 45:28 - 120/128
Tue. 03/06
snatch 40kg - 5rx20 - 29:50 - 130/146
run - 47:00 - 6,19km - 7,9km/h - 127/134 - index 50
Wed. 03/07
snatch 40kg - 5rx20 - 22:45 - 122/137
row 10km - 45:00 - 118/126
Thu. 03/08
snatch 40kg - 5rx20 - 25:00 - 124/138
row 10km - 45:05 - 118/129
Fri. 03/09
snatch 40kg - 5rx20 - 26:12 - 124/136
row 10km - 46:00 - 116/126
Sat. 03/10
snatch 40kg - 5rx20 - 31:00 - 128/145
row 10km - 44:50 - 122/131
Sun. 03/11
snatch 40kg - 5rx20 - 29:30 - 127/144
run - 65min - 8,63km - 8,0km/h - 124/133 - index 56

an anyhow, 48k&32k
 

Harald Motz

Level 6 Valued Member
Certified Instructor
7 consecutive days of snatching 40k x 5r x 20s is a Tight Snatch indeed!
700 reps of 40kg snatches in a week plus around 5.5 hours of aerobic training? Not a bad week’s worth of work!
almost the same procedure as last week, for what it's worth:

Week 11 of 2018

Mon. 03/12
snatch 40kg - 5rx20 - 27:27min - 125/139
run -47:00min - 6,66km - 8,5km/h - 124/133 - index 56
Tue. 03/13
snatch 40kg - 5rx20 - 24:36 - 123/136
row 10km - 45:17 - 117/128
Wed. 0 3/14
snatch 40kg - 5rx20 - 28:40 - 128/140
run - 45:00 - 6,26km - 8,4km/h - 126/136 - index 53
Thu. 03/15
snatch 40kg - 5rx20 - 23:10 - 125/140
run - 45:00 - 6,71 - 9km/h - 124/134 - index 57
Fri. 03/16
snatch 40kg - 5rx20 - 27:00 - 127/142
row 10km - 44:38 - 121/130
Sat. 03/17
snatch 40kg - 5rx20 - 28:40 - 125/138
run - 45:00 - 6,7km - 8,9km/h - 123/132 - index 57
Sun. 03/18
snatch 40kg - 5rx20 - 24:10 - 127/143
 

Harald Motz

Level 6 Valued Member
Certified Instructor
Are you hitting lots of volume and frequency to transition into the 48k?
It can be helpful when someone asks questions when I do not question myself... gives me something to ponder.
Currently I have a vague idea, to "just bang this 100 reps" like S&S, 5rx20 on a daily basis, to make this a moderate, repeatable routine. I want to get to do it over time, that I am ready or willing to do it shortly after getting up out of bed, having some coffee or tea and to be getting into the first warm up snatch without much doubt or delaying tactic, this would be something I am striving for the next days. This would be a call to discipline.

And before snatching 48kg there would be 42kg or 44kg... Currently I feel, the 40k has so much things to offer for me right now.

It looks like your A+A work was supercharged by starting to rely primarily on running for the aerobic work.
I did not look onto this from this perspective, but watching the sessions there seems to be a pattern, when I had an easy run, the next snatch sessions was better recovery wise.
 

The Nail

Level 7 Valued Member
Currently I have a vague idea, to "just bang this 100 reps" like S&S, 5rx20 on a daily basis, to make this a moderate, repeatable routine. I want to get to do it over time, that I am ready or willing to do it shortly after getting up out of bed, having some coffee or tea and to be getting into the first warm up snatch without much doubt or delaying tactic, this would be something I am striving for the next days. This would be a call to discipline.
Smart.
 

Tobias Wissmueller

Level 6 Valued Member
There are a lot of variables that have huge impact on the heart rate with the repeats: temperature, overall work volume, state of rest, amount and quality of sleep, chronic stress, general aerobic development or lack thereof, nutrition, focus on breathing between repeats, daytime of performance, hydration...
@Harald Motz How do you focus on breathing between repeats? I started wondering about this since I have read it first here and remembered the breath-timing in the S&S book. Have tried to explored it in the past but switched back to the timer. Still, I want to understand this better. Have opened this thread just a minute ago: https://www.strongfirst.com/community/threads/question-on-breath-timing.11565/

What do you do when you focus? Do you count the seconds of inhalation and exhalation, like e.g. 4 seconds in, 8 seconds out (just an example), and try to increase the numbers, or do you focus on how much hunger of air you feel, like I have written in the thread?
 

Harald Motz

Level 6 Valued Member
Certified Instructor
How do you focus on breathing between repeats? I started wondering about this since I have read it first here and remembered the breath-timing in the S&S book. Have tried to explored it in the past but switched back to the timer. Still, I want to understand this better. Have opened this thread just a minute ago:
Currently I have complete breaths in and out through my nose. After the inhale I might have a short pause, then breath out calmly but not really slow, a slight pause after exhaling and on the inhale focus on not sucking air.
or do you focus on how much hunger of air you feel
When I have no air hunger anymore and the breath is totally settled, I am about to snatch again.

In the past did some breath counting, having a number I was kind of comfortable with, which I could reduce a bit over time. This is a tricky endeavor for the mind

Your work ethic is impressive.
my work ethic is different from my work out ethic...
 

Tobias Wissmueller

Level 6 Valued Member
In the past did some breath counting, having a number I was kind of comfortable with, which I could reduce a bit over time. This is a tricky endeavor for the mind
Thank you very much, @Harald Motz! Tricky in a sense that one tries to fit his predetermined counts of breath into a „rest-window“ or actually the other way round: one tries to complete his rest during a set amount of breaths which might not always work?
 

Harald Motz

Level 6 Valued Member
Certified Instructor
Week 12 of 2018

Mon. 03/19
snatch 40kg - 5rx20 - 26:40 - 124/138
run 6,79km - 8,9km/h - 47:00 - 122/135 - index58
Tue. 03/20/18
snatch 40kg - 5rx20 - 28:50 - 123/137
row 10km - 43:50 - 120/132
Wed. 03/21
run 6,85km - 8,8km/h - 47:00 - 123/135 - index: 57
Thu. 03/25/18
snatch 44kg - 5rx20 - 31:15 - 121/142
row 10km - 44:50 - 123/133
Fr. 03/23
S&S 48kg - 24:35 - 128/140
run 6,61km - 8,6km/h - 124/132 - index 56
Sat 03/24
run 8,38km - 60:00 - 120/130
Sun 03/25/18
row 10km - 45:10 - 112/121
row 10km - 46:00 - 117/126

51kg/36kg
 
Last edited:

Harald Motz

Level 6 Valued Member
Certified Instructor
Thank you very much, @Harald Motz! Tricky in a sense that one tries to fit his predetermined counts of breath into a „rest-window“ or actually the other way round: one tries to complete his rest during a set amount of breaths which might not always work?
either way. Just putting awareness on the breath in order to calm it after a powerful set of ballistics is tricky, as the urge wants to suck. That sucks, literally.
 
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