physical. 05/06/15

    Casy. Dumbbell power snatch.
    Casy, Matt. Dumbbell power snatch.

    5 rounds of:

    2L, 2R Dumbbell power snatch
    20 Kettlebell Short swing @ 50-60% of 5RM
    1 minute rest

    Today, 1st set is performed as heavy as possible for 2 quality, uninterrupted reps each side. Sets 2 & 3 move down 10lb., and sets 4 & 5 move down another 5lb. (Ex. Set 1: 90lb. Sets 2 & 3: 80lb. Sets 4 & 5: 75lb.). Position considered, kettlebell swing weight stays the same throughout.

    ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.

    Then, as quickly as possible:

    30 Slam ball @ 30lb. W, 40lb. M
    30 Ab wheel roll-out (Or, if needed, 45 quality V-up)
    300 Jumprope

    Hammer position, challenge pace, and standardize breathing. As soon as position breaks in ab wheel roll-out, adjust to V-up.