Before I left I trained an RKC and an HKC from Maryland and in a 90 minute session, we detailed business ideas and also snatched 24kg for 5:00. Well, they did. I administered.
I ordered them to snatch until there form went bad, breathing changed, or they slowed down-from that point they switched hands and then adhered to the same rules.
BS snatched for 77 and JD for 62, 15 and 12 reps/minute respectively. So, they both could slam dunk an RKC century mark in 5:00, but not with a cool exterior. So we train to stay composed under fire.
Observe the same protocol that Rob Lawrence introduced to me. Simple and effective.
100% pace is _____ [enter your 5:00 or 10:00 snatch time]
| Minutes of work | Relative Pace | Reps/Min | Hand switching |
| 6:00 | 70% | ||
| 10:00 | 70% | ||
| 8:00 | 70% | ||
| 12:00 | 70% | ||
| 6:00 | 80% | ||
| 10:00 | 80% | ||
| 8:00 | 80% | ||
| 12:00 | 80% | ||
| 6:00 | 90% | ||
| 10:00 | 90% | ||
| 8:00 | 90% | ||
| 12:00 | 90% | ||
| 6:00 | 70% | ||
| 10:00 | 70% | ||
| 8:00 | 70% |
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