20090415 – 05h30 – Explosive & Old School

/ Old Workout Logs/ 0 comments

JM & WarmUp10

 

Now some explosive type training.

Semi-dead snatches 16kg. 10L 10R with the weight slightly behind the feet. Start upright, dive down/back, rip it up into a snatch.

Repeat 24kg

Dead snatches. Same principle, but without the dive. Start in a low squat to remove the recoil/bounce.

 

Seated presses & presses with wierd grips.

Sit on the floor. Press the 24kg 5L & 5R.

Repeat with 16kg H2H grip

Repeat 16kg BU grip

 

Presses: wierd grips… thumb press, kettlebell forwards, kettlebell backwards, fingertips press, pinky press. I’ll add pics later on to clarify.

 

Farmers walks with 2×16,20,24,32,40,48

Repeat, but RUN!

Repeat in racked position (walk) (only up to 2×40)

Repeat in lockout position (only up to 2×32)

 

The snatch bridge/plank. (based on the one arm evil wheel). Start in a normal bridge/plank position. Walk your hands forward as far as possible. Now place one behind your back and hold as long as possible. Swap hands when tired. Twice on each hand.

Share this Post

Leave a Comment

Your email address will not be published. Required fields are marked *

*
*

twenty − fifteen =