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  1. #1
    Spikeman1444 is offline Senior Member
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    Default Rite of Passage Snatches

    What's a good tempo or rhythm to get into for snatches on your light days? Do you do 30 seconds on 30 on etc?

  2. #2
    BChase is offline Senior Member
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    I used to do 36 seconds on 24 off. I usually was able to bang out 7 snatches on each side in that time frame. So however long it took me to do 7, I'd rest until the top of the minute. The book says 50-60% pace, so I did 50/60% time.

  3. #3
    Spikeman1444 is offline Senior Member
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    That's a good idea! Thanks BChase!

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    BChase is offline Senior Member
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    I hope you don't curse me when you roll a 10 and do 140 snatches in 10 minutes

  5. #5
    ad5ly is offline Senior Member
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    Make sure the light day snatches intensity are based off the Heavy day swings intensity. If 30:30 has you sucking wind, the intensity is probably more than 50-60%. Light day snatches should be oriented more toward technique refinement than getting smoked as with the swings..Dennis

  6. #6
    Spikeman1444 is offline Senior Member
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    alright, thanks for the responses! How much rest is optimal for muscle growth and strength for the Clean and Presses? I was thinking 5 minutes.

  7. #7
    VanceGatlin is offline Junior Member
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    When I do a Light Day, its usually 2-3 High Pulls to build rhythm and the Snatches until I notice form is about to deteriorate. Then I rest.

    Between Ladders, depending on volume, 2 minutes to 5 minutes of rest.
    [B]ROP with the 20kg[/B]

  8. #8
    Wild Pegasus is offline Senior Member
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    Quote Originally Posted by Spikeman1444 View Post
    alright, thanks for the responses! How much rest is optimal for muscle growth and strength for the Clean and Presses? I was thinking 5 minutes.
    The optimal time is personal. It will also change depending on your current muscle growth, your rest, your diet, your pressing strength, the rest of your routine, and on and on. It sounds complicated, but truthfully, if you keep your rest periods "short", sleep, and eat, you'll be pleased with the results.

  9. #9
    JasonL.Ac. is offline Senior Member
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    Rest long enough to make the reps and keep adding rungs to your ladders. If you want to build muscle as well as strength, take a page from ROTK and get to 5 ladders of 5 rungs using as much time as you need, then work on compressing the rest before moving up a 'bell. Getting stronger never hurts muscle growth. And as WP says, eat and sleep!
    Jason Ginsberg, RKC2, LAc
    [url]http://www.dragondoor.com/instructor/1706[/url]

  10. #10
    Spikeman1444 is offline Senior Member
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    Thanks! I actually did 3(1) super set with pull ups. I tried resting for the amount of rungs. So I rested for one minute, It seemed to work well. I'm actually on the Warrior Diet, so who knows if I'll ever gain. :P

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