(Photo: Cooperative is counter-productive… )
Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with our introductory progression (one-arm swing, one-arm swing w/ arm bend at eye level, snatch = 1 rep), practice standard hand position, pistol-grip hand position, stacked-grip hand position.
Then, 5 rounds of:
10 Kettlebell snatch (5L, 5R)
5 Box jump @ (minimum) 25lb. W, 35lb. M (bumper plate)
5 Box jump (Unweighted)
:15 sec. rest
Kettlebell snatch weight and box jump height are scaled to ability, and should pose a significant challenge in each round; Re-calibrate and adjust as needed during the :15 sec. rest. Position governs weight (and variation), and always lock out in a manner than leaves no doubt.
Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment.
And then, 5 minutes of:
“Burpees from the bottom” …from your back
”Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold today involves beginning and ending each rep on your back.
Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with back on the ground ready to go until directed.
In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.
And finally, “Time under tension”:
One-minute Farmer hold @ BW + Plank hold @ minimum 1/2 BW
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!