After achieving 5 ladders of 5 rungs on continuous Clean & Press & Pull/Chin ladders I have increased from using the 20kg kettlebell up to the 24 kg kettlebell i of course dropped the resp back to only 3 runngs and have started with 3 ladders.
Cont C&P ladders 24kg/1-2-3-4/1-2-3/1-2-3
Pullups BW/1-2-3 /1-2/1
Chins BW/-4 /-3 / 2-3
For the pullups once the reps almost got to failure i swapped to close grip underhand chinups to complete the rung
Time 11 minutes
Rest 5-6 minutes
Swing/Snatch/Burpee combo - from Ross Enamait
Swing 24kg/ 5/5 /5/5 /5/5
Snatch 24kg/ 5/5 /5/5 5/5
Burpess 10 10 10
First 2 sets obly 1 minute between then increased to 2 minutes for last set. really blowing after Burpees (jump at end)
Started with swing straight into snatch on same arm but on last set converted over to R swing then L swing r snatch then l snatch as its supposed to be.
The first method was harder. Was blowing at end
For today's workout I dropped back from my previous total on this day of 210 reps of snatches at 7/min and increased the pace to 10/min
I found the increased pace definitely harder as eached set of 10 took about 45 seconds to complete therefore only leaving 15 secs for recovery.
Started the build up with only ten sets on the minute.
GS Snatches 24kg/10 sets x 10 reps = 100 reps in 10 minutes
For mext GS snatch intercal workout keep the same pace for 10-11 minutes but then add further time at a reduced pace to recover enough to add some more volume back up to 200 reps
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