Snatches and more snatches today
Lots of snatches today.
Sometimes the epicycles line up that way.
Remember, on days like this when it’s clearly not a focused strength day that I intend the work to be AGT.
What’s AGT? I’ve written a lot about it. But we’ve had some new folks in the last couple of weeks and I want to reiterate what we do so that it’s clear.
AGT is “lazy strong” and “lazy endurance”. Everyone is used to going to the gym to “do your cardio” and “feel the burn”. That’s exactly what we don’t do with AGT work.
The type of AGT work I focus on with our students is A+A or "alactic plus aerobic”. That means we hit the short-high-power work briefly and then have long rests to let the slow-low-power aerobic system replenish our energy.
We never hit the glycolytic system - and that’s on purpose! The glycolytic system is for emergencies only - it can generate power quickly, but it leaves a lot of waste behind. That waste, in the form of lactic acid, is the burn you feel. We don’t want you there. It can damage your mitochondria, and takes a lot of time to recover from.
You can get the same training effect with A+A work without the beat-down of the glycolytic work. When you’re done with A+A work, you generally will feel refreshed and leave the gym feeling better than when you came in - unlike after a CrossFit WOD.
It takes discipline to do A+A work, you need to be patient and listen to your body. You need time to recover between sets and know how to feel that recovery. If you need help, we can use a heart rate monitor to get some rough biofeedback.
How do you execute an A+A workout? Short bursts (5-10 swings, 3-5 snatches, etc) of high power work followed by long rest (1-2 minutes). Sometimes I prescribe the rest, sometimes I leave it to you. It just depends on what we’re aiming for each day.
Here’s a small sampling of my past articles on this for the newbies. It’s good to know how we do our work - it’s not what you’re used to from other gyms!