Strong Endurance

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Sangoma
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Re: Strong Endurance

Post by Sangoma » Sat Sep 21, 2019 9:29 pm

Grandpa's Spells wrote:
Wed Sep 18, 2019 7:48 pm
Megapovtorka simply means MegaRepeat.
Mega Repeat is a better name.
How dare you! :axe:

What about MegaRep?
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aussie luke
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Re: Strong Endurance

Post by aussie luke » Mon May 18, 2020 1:15 pm

Bumping this thread because I’ve recently been getting into this SF strong endurance - ish ...in that since the actual information from the course isn’t available anywhere, I’m going by what I’ve seen on forum and Insta posts and blogs etc

But the two things I’ve been doing are:

“A+A” snatches: 5 reps on the minute for 20-30 mins, switching hands each minute. Started with 24kg a few months ago after Q&D came out and this just seemed to make a lot more sense. I’d just do it on days when I just wanted a simple quick workout.

Recently started playing with the 32kg for this and a couple of times did 80 reps total in 20 mins (4 reps per min) and was feeling pretty good with it - then I tweaked my left trap and haven’t been able to snatch for a week.

Have also been doing this with 48kg swings, again 5 reps per min for 20-25 mins

The other thing is a simple slow circuit done on the minute with 15 seconds work and 45 seconds rest

Min 1: two-hand swings 10 x 32kg
Min 2: goblet squat 5 x 32kg
Min 3: pushup x 10

Each of those takes 15 seconds then walk around etc

8 rounds makes a nice little 24 min workout and although it isn’t a lot of work it feels like enough and is genuinely one of those where I feel better after than before, and all the reps were solid and snappy.


BUT I am also NOT treating this as my cardio - but just a way to get reps in without killing myself

I am also running 5-8km a few times a week at aerobic pace for actual cardio

The two seem to work well together and I feel better then when I was smashing myself with harder sessions. Pretty much just pick one of these workouts depending on how I’m feeling that day.

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Sangoma
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Re: Strong Endurance

Post by Sangoma » Wed May 20, 2020 12:29 am

This year I have been doing one arm swings wearing HR monitor. 10 x 10, as per S&S. I stay at the same weight for at least ten sessions and then increase the weight by 2 kg. There is definitely some cardio effect: average and Max HR during the session tend to move down as I progress through the microcycle.
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Sangoma
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Re: Strong Endurance

Post by Sangoma » Wed May 20, 2020 5:09 am

Decided to play with double jerks A+A style. 10 sets of 5 with a pair of 20s in about 20 minutes. Long rest, I had too much coffee today and my HR is higher than normal. I started the set as soon as HR dropped below 130. Polar HR screen shot attached below.

Average HR - 141, max - 163/min. Total volume - 2000 kg. Nice interval session. I am going to try sets of 10 next time.

I did a session of 24 kg swings yesterday, and fearing for my back health I stopped quite a bit before considerable fatigue.
2x20 Jerk HR.jpg
2x20 Jerk HR.jpg (41.18 KiB) Viewed 231 times
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newguy
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Re: Strong Endurance

Post by newguy » Wed May 20, 2020 5:20 pm

Sangoma wrote:
Wed May 20, 2020 5:09 am
Decided to play with double jerks A+A style. 10 sets of 5 with a pair of 20s in about 20 minutes. Long rest, I had too much coffee today and my HR is higher than normal. I started the set as soon as HR dropped below 130. Polar HR screen shot attached below.

Average HR - 141, max - 163/min. Total volume - 2000 kg. Nice interval session. I am going to try sets of 10 next time.

I did a session of 24 kg swings yesterday, and fearing for my back health I stopped quite a bit before considerable fatigue.

2x20 Jerk HR.jpg
About how long does 5 jerks take you?
Swings?

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Sangoma
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Re: Strong Endurance

Post by Sangoma » Thu May 21, 2020 12:01 am

5 jerks about 20 seconds. Some time wasted for adjusting the bells on the chest.
10 swings - 20-25 seconds. I think.
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