Im out
Level 5 Valued Member
I've done a few months of ROP with 24kg, and I've done Phase 1 and 2 of KB strong with 24kg. I've done timeless S&S with 28kg SW/ 36kg TGU a few years ago. I've done a mixture of C&P / C&J with double 26kg and HEAVY farmer walks ( double bw ) last year, working up to 140 Reps per session. Massive Strength and muscle gains there.
But I never bothered to do snatches. They are kind of scary.
Last wednesday I just tried a few snatches with 24kg. The bell goes up. I like it. Ofc. I'm bad at the drop. So I bring it back down as you would with a C&P negative. Overall I think it went well. Staying at 3 to 5 reps per set. Single bell of course.
The next 2 days I had really REALLY sore Trapezius muscles. My shoulders felt worked. My legs felt worked, especially the backside. Of course my grip and forearms felt worked !
I like to spent as least time on my sessions, since I have a very dynamic work schedule. Plus evening school. The session I had wednesday made me feel how complete the Snatch actually is. I might even understand why it is the ULTRA minimalist exercise in Q&D.
So I like to work on snatches. I've been re-reading the Snatch part of ROP, and re-read the progression of KB Strong. I noticed how much emphasis there is on the High Pull. Since I never really worked the High Pull I tend to do a Swing-Snatch as described in the Big 6 by Geoff. I also noticed a certain statement by Geoff in KB Strong in the Snatch chapter.
'' The DSN, in my opinion, is really just a Double High Pull and a Double Push Press sown together. Literally. "
This is motivating me to work on Snatching.
Starting with the High Pull & Push Press, first with a single bell.
Probably 24kg. I'd work push Presses with double 20, maybe double 24kg.
But I never bothered to do snatches. They are kind of scary.
Last wednesday I just tried a few snatches with 24kg. The bell goes up. I like it. Ofc. I'm bad at the drop. So I bring it back down as you would with a C&P negative. Overall I think it went well. Staying at 3 to 5 reps per set. Single bell of course.
The next 2 days I had really REALLY sore Trapezius muscles. My shoulders felt worked. My legs felt worked, especially the backside. Of course my grip and forearms felt worked !
I like to spent as least time on my sessions, since I have a very dynamic work schedule. Plus evening school. The session I had wednesday made me feel how complete the Snatch actually is. I might even understand why it is the ULTRA minimalist exercise in Q&D.
So I like to work on snatches. I've been re-reading the Snatch part of ROP, and re-read the progression of KB Strong. I noticed how much emphasis there is on the High Pull. Since I never really worked the High Pull I tend to do a Swing-Snatch as described in the Big 6 by Geoff. I also noticed a certain statement by Geoff in KB Strong in the Snatch chapter.
'' The DSN, in my opinion, is really just a Double High Pull and a Double Push Press sown together. Literally. "
This is motivating me to work on Snatching.
Starting with the High Pull & Push Press, first with a single bell.
Probably 24kg. I'd work push Presses with double 20, maybe double 24kg.