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200 Snatches

200 Snatches

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Published by syphon1829

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Published by: syphon1829 on Sep 13, 2009
Copyright:Attribution Non-commercial


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The 200 Rep Kettlebell Snatch Program
Completing 200 snatches may at first seem a bit daunting even overwhelming.This 200 rep snatch workout is very simple to execute, virtually guarantees you willreach your goal, and still leaves open further challenges and progressions.After a full warm up, select the appropriate kettlebell: for example, 53 pounds formen and 36 for women. The training protocol will proceed as follows:1 rep left 1 rep rigjht2 reps left 2 reps right3 reps left 3 reps rightUse a hand to hand switch except for rest periods. Continue up the ladder until 10 repsleft and 10 reps right are completed. At this point reverse the pyramid so the next setwould be 9 reps left and 9 reps right. Continue down the ladder finishing with 1 rep leftand one rep right. Do the math. You will have completed 100 reps with each arm or atotal of 200.
Rest periods are arbitrary in the workout. The first few sets may require no restbreaks at all while sets at the top of the pyramid may require a rest of varying lengths.Attention is focused instead on total time to complete the entire sequence.For example, if it took 20 minutes to complete the pyramid the first time, the goalis to beat that time the next workout and so on in each successive workout until you reacha specific goal – perhaps 15 minutes. Consequently, the intensity may be bumped upusing the time variable. The other variable would be weight. Once a certain time goal isreached, simply go to the next heavier kettlebell.This workout relates to snatches. Of course, any number of other exercises couldbe used with the same protocol. If more reps are desired, simply add another rep at theend. Pyramiding to 11 reps would yield 121 total reps. Pyramiding to 12 reps wouldyield 144 reps and so on.
Beginners or those not yet ready to go for 200 snatches consider the followingstrategies. Start with a smaller target number – for example, 25 snatches with each arm.Use the same protocol only working up to 5 reps then back down to 1. For 36 repspyramid up to 6, for 49 pyramid up to 7, for 64 pyramid up to 8, and for 81 pyramid up to9 for each arm.Another strategy is simply to use a light weight for the desired number of reps,gradually increasing the weight over time. A final approach is to increase both the restperiod and total times for the workout. By manipulating these variables, the trainee willsafely work up to the 200 rep workout.Whatever repetition goal is selected, the fact that each workout begins with onerepetition adds a safety factor to the workout since the more demanding sets will occurafter the snatch lift has been completed several times. Time, weight and reps are themotivating factors and provide clear feedback for progress.

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