3 Rounds For Time
3 Rounds For Time
20 Sandbag/Backpack/Water Jug Swings
14 Alt Sandbag/Backpack/Water Jug Power Snatch
3 Rounds Not For Time
10 PVC Passovers
10 PVC Deadlifts
10 PVC Back Squats
The shoulders should be nice and warm for this. If they are not warm and loose after this please add to it.
Make sure you perform these movements before starting the workout. A mock round of 3 to 4 reps per movement is highly advised.
At 3...2...1...Go! You will perform 20 Kettlebell Swings, 14 Alternating Hang Power Snatches, and then 10 High Pulls. That's one round. Your score is the time it takes to complete all three rounds.
The weight for this workout should be moderate to heavy. It should be one element (yes you can do this all with a dumbbell) and it should be picked based on your abilities while in the overhead position during the snatch. Coming in and out of the overhead position in the snatch is the most dangerous part of this workout so make sure you watch the video for technique and hit some warmup reps to make sure everything is solid.
The intended stimulus for this is a slower paced tempo. Lower the intensity while performing these reps so we can focus on solid technique and then efficiency in the movements. But still push some tempo so we can get that heart rate up.
Scales and modifications
Kb Swings- If the Kb overhead is a problem you can do them Russian style which is just up to the eye line and then back down. Or lower the weight and try going overhead again
Snatches-This is definitely one of the more "high skill" movements that we do here at RF, but it's not an actual "high skill" movement. If the going overhead is your problem you can change these to hang clean and jerks with one arm at a time. That way you can catch the element in the front rack and push it overhead. A much safer, but slower way to get there.
High Pulls- I would normally say just lower the weight until you can do the movement but some people might have some junk in there should that this might aggravate. So if lowering the weight doesn't make it doable just switch so some bent-over rows. Do them 10 per arm.
Amen. Hallelujah. RodieFit forever.
Let's get it!!!