Skill work/ fact-finding:
Today, at skill work weights and with the guidance of a qualified trainer, practice the details of the kettlebell snatch and make improvements.
Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.
40 revolutions Airdyne
20 yd. walking lunge
Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.
And then, 6 minutes of:
Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue
And finally, “Time under tension”:
100 Abmat sit-up
Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.