SNATCHES. Snatch Periodization, Snatches for time. Lots of snatches.
We did 25 snatches in a periodization schedule, 5 @65% up to 5 @80% (increments of 5). My final weight for snatching was around 100lbs, and I did it! My 1RM for snatches is 115, so I worked off of 105% of my 1RM weight.
Then we moved on to Hero Randy, which is 75 snatches for time. Girls 55lbs Guys 75lbs. I did mine in 6:41 and got my first real blister to prove it! No bleeding though, I had enough tape on my thumbs to put some on my ring finger towards the end. Whew!
|my blister from snatches|
My snatch rocks now.