Hi, I am trying to build a workout for the next 4 weeks in the run up to my CK1 cert. I took Steve's (Cotter)advice from another post and am doing long cycle as my core exercise (every other day.) I am happy with my muscle size at the moment but too much fat and no strength in the muscle I have ;-( (over 10 years away from lifting) therefore I also do snatchs for aerobic endurance and to get the weight down.
I was doing 200 reps in a 40rep on then 1 min active rest format in a 12min workout but tried yesterday to alternate a light weight (16K)for 2min snatch (20K)then heavier for 1 min then double snatch (16s) and try to build up that way? 1 min rest period in between sets. My long cycle is following ken blackburns but (obvioulsy)with lighter weights and i won't move up till i can match the reps eg. I cannot manage 3 minutes consistently - only 2 min at the moment but I see improvement and only been doing longcycle a week so I need to give it a chance.
I liked all the technical tips on this forum re the long cycle, jerk and snatch so I am trying to improve technique as I go also.
I also do 1 swing workout a week mainly because i find swings really hard - there is no rest in them
Well that ended up a bit of a long post sorry folks Thanks in advance..

You should be able to get through the CKT I cert. weekend if you are able to:

swing, clean, push press, jerk, and snatch for at least 2 minutes (each side without putting the bell down) with a weight and at a pace that is comfortable for you.

If you're not already, I recommend working on your pacing with the 16kg. For example: 12-15 rpm in jerk or 15-18 rpm in snatch; see if you are able to maintain a certain rpm during each minute. So, if for the jerk, you do 15 rpm in minute 1, but can only do 10 rpm in minute 2, you probably can maintain an rpm somewhere in the middle of that range. You can "build" up this way.

The good news is that at the cert. weekend you can work with a weight that is light- there is no shame to that! You want to get through the whole weekend and not get gassed because you used a weight that is too heavy early on.

Thank you very much for the feedback Rebecca - I've taken this on board and been working on that now and dropped my long cycle weight from 24's to 16's which is allowing me to aim for steady pace setting and maybe focus on better technique and breathing. I started copying Ken Blackburns longcycle workouts today begining with his first post and jeez it is hard !! And i'm only using 16s!! I literally ran out with 30secs to go on the final 3 minute cycle and dropped the bells couldn't hold them a second longer ;-( I can't seem to rack them on my hips.

Any tips on how to get the flexibility for this?