20090415 – 05h30 – Explosive & Old School
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.