Movement prep - Foam roller, ASLR, Brettzel
20 kg Get-ups and Snatches
1 Get-up Right + 20 Snatches Right
1 Get-up Left + 20 Snatches Left
1 Get-up Right + 15 Snatches Right
1 Get-up Left + 15 Snatches Left
1 Get-up Right + 10 Snatches Right
1 Get-up Left + 10 Snatches Left
1 Get-up Right + 5 Snatches Right
1 Get-up Left + 5 Snatches Left
1 Get-up Right + 1 Get-up Left
get-ups were from top down (snatch KB - get-down and up + snatches then switch hands) Continuous
Rest
20 kg Goblet Squat and Swing ladder
10 GS + 10 alternating swings
9 GS + 10 alternating swings
8 GS + 10 alternating swings
brief rest
7 GS + 10 alternating swings
6 GS + 10 alternating swings
5 GS + 10 alternating swings
brief rest
4 GS + 10 alternating swings
3 GS + 10 alternating swings
2 GS + 10 alternating swings
1 GS + 10 alternating swings
Stretch and done
5 comments:
I like it! i'll try!
Brett- Love the simplicity. After I finished the TGU/ snatch portion my verticle increased 6" and I felt amazing.
Like the combo, as a matter of fact my verticle increased 6" after just the TGU/ snatch. Had to see just from how I felt after.
Frank - let me know how it goes.
Jim,
Awesome - Simple combos work.
Keep me posted
Brett- Not sure if you have recieved my case study from ck-fms, probably overloaded with late entrys. Can you let me know if you have not, otherwise I will wait for your critique. Workout went well. Stared a 1/2 version of a 40 day block to get my base strength up and play the o-bars again.
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