Tuesday, September 15, 2009

Kettlebell Snatches

Prep work - ASLR , Brettzel, Ankle and hip movement prep
24 kg Windmill x 5 + 5
24 kg Snatches - Density "valley"
10+10 at the top of the minute
9+9 at the top of the next (you get the idea - rest is only what is left after the snatches)
8+8
7+7
6+6
5+5
and back up 5+5, 6+6, 7+7, 8+8, 9+9, 10+10
Inversion table to finish

12 minutes and 180 snatches and one callous tear (hate it when I slack on hand care and use chalk)
Going from short rest to little longer rest to short rest again (hence the "valley") added a little to this work out - fun stuff.
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7 comments:

  1. Danny Evans6:21 PM

    Hi Brett,

    I like your Top-of-the-Minute Snatch routine! My wife and I have always used that template for Swings, but never thought about using it that way w/Snatches. I'm really looking forward to meeting you, and training with you at the HKC.

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  2. Brett Jones3:52 AM

    Thanks Danny - do a search on dragondoor.com for the original Density Training article by Ethan Reeve - great info. HKC will be a blast - see you there.

    ReplyDelete
  3. Danny Evans8:25 AM

    Will do; thanks!

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  4. Paul Wade2:43 PM

    Hey Brett,

    I've always seen your namesake, the "Brettzel" on your workout reports, but never knew what the hell it was. There's a new article on Dragon Door by your pal on how it's done, and I gave it a shot. Thought I had a lot of symmetry in my flexibility....

    ...WRONG!

    Thanks for the inspiration,

    Paul

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  5. Brett Jones4:11 PM

    Thanks Coach - the brettzel will hit the hips and t-spine in a unique way. Hope you are doing well.

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  6. Jim Hooper9:24 AM

    Hey Brett- I was wondering what ASLR means. I'm thinking joint mobility, but not sure. Looking forward to CK-fms in May 2010.

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  7. Brett Jones1:40 PM

    Jim,
    Check my Aug. 6th blog for pics - the ASLR is a movement screen and corrective strategy from the FMS.

    ReplyDelete