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.
7 comments:
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.
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.
Will do; thanks!
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
Thanks Coach - the brettzel will hit the hips and t-spine in a unique way. Hope you are doing well.
Hey Brett- I was wondering what ASLR means. I'm thinking joint mobility, but not sure. Looking forward to CK-fms in May 2010.
Jim,
Check my Aug. 6th blog for pics - the ASLR is a movement screen and corrective strategy from the FMS.
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