20150611 Scales Of Torture
An incredibly simple workout using KB sport supportive drills for Jerk/Snatch
1) We call them “hamstrung” – much like a straight leg or Romanian deadlift.
A medium speed descent, with a high speed acceleration in the upward pull. This mimics the load on the hamstrings in Snatches.
2) Deep Box Squat jumps. Start at the very very bottom on a squat while standing on a pair of plyo-boxes, while holding a KB with both hands. From the start position, launch up and jump, landing straight back down into the bottom position
The sequence is like this
Hamstrung 45s[++15s]…Deep Box Squat Jumps 3 mins[–15s]…Rest 60s
After 10 rounds, the times will have switched places (to Hamstrung 3 mins…Deep Box Squat Jumps 45s)