KB Snatch Test

08:50  Home

Fencing footwork 15 minutes
Warm up

Get-up: 16kg x 2+2 x 2
Single leg deadlift 16,20 kg x 5+5 x 2

Two-arm swings x 12 reps x 10 minutes 24kg

Stretch

Fencing Practice

18:50 Fencing

Warm up

Foot works.

Bouts

1. C. 15-3
2. b. 15-8
3. B. 11-15
4. B. 1-5
5. B. 5-2
6. B. 1-5

I coached for the first 45 minutes.

KB Snatch Test

18:30 Home

Warm up

2 minutes: snatch on the minute
1 minute: rest
2 minutes: snatch on the minute

Heavy 3/3 (24

Test weight 5/5 (10)

Light 15/15,10/10 (50)

Stretch

Snatch protocol from here: http://www.strongfirst.com/how-to-make-your-snatch-test-easier/

KB Snatch Test

18:40 Home

Warm up

2H KB Clean and Press 3x1,2,3 (18)

Pullups 5,4,3

2H KB FS 3,4,3

2H KB Swings 3x10

Farmer walk 10

Stretch

KB Snatch Test

15:20 Home


Warm up

Get-up: 16kg x 2+2 x 2 setsSngle leg deadlift 16,20 kg x 5+5 x 2 sets

Two-arm swings x 12 reps x 10 minutes 24kg

Stretch

KB Snatch Test

12:00 Home

Warm up

2H KB Clean and Press 5x1,2 (15)

Pullups 3x3

2H KB FS 3x3

2H KB Swings 3x10

Farmer walk 10

Stretch

KB Snatch Test

17:15 Home

Warm up

TGU 1+1

Snatch 15x5+5 on the minute (last 3 minutes were 4+4) 144

2 Circuits

Swings 20
Press 1
GS 2
1H Swing 10+10

Stretch

KB Snatch Test

20:45 Home

Warm up

Double KB work 2 circuits

Swings 10
Cleans 5
Press 5
Front Squat 5

Stretch

KB Snatch Test

14:00 Home

Warm up

Get-up: 12kg x 2+2 x 2 sets
Sngle leg deadlift 16kg x 5+5 x 2 sets

Two-arm swings x 11 reps x 10 minutes 24kg

KB Snatch Test

07:15 Home

Warm up

Double KB work 2 circuits

Swings 10
Cleans 5
Press 5
Front Squat 5

Stretch

KB Snatch Test

17:00 Home

Warm up

Snatch 16x4+4 on the minute

2 Circuits

Swings 20
Clean and press 5+5
Front Squat 5+5

Stretch

KB Snatch Test

20:15 Ireland

Warm up

• Swing x 10+10 one arm

• Clean and press x 5+5

• Swing x 20 alternating

• Clean and front squat x 5+5

• Swing x 5+5 one arm

• Snatch x 5+5

• Swing x 20 two arm

• Rest 15-30 seconds between exercises

2 circuits

Stretch

Light weight.

KB Snatch Test

18:15 Home

Warm up

• Swing x 15 two arm

• Clean and press x 5+5

• Swing x 5+5 one arm

• Clean and front squat x 5+5

• Swing x 20 alternating or 10+10 one arm

• Swing x 15 two arm

• Snatch x 5+5

• Swing x 5+5 one arm

• Rest 15-30 seconds between exercises

• Rest 2-3 minutes between circuit

Stretch

Fencing Practice

18:50 Fencing

Warm up

Footwork

Bouts

1. B. 7-15
2. B. 11-15
3. B. 13-15
4. B. 11-15
5. C. 10-2

KB Snatch Test

08:00 Home

Warm up

Get-up x 16kg x 1+1 x 3 sets

Snatch 12Kg fro 15 minutes 20+20, 20+20, 15+15, 15+15

Stretch

KB Snatch Test

19:15 Home

Warmup

Get-up: 12kg x 2+2 x 2 sets
iSngle leg deadlift 16kg x 5+5 x 2 sets

Two-arm swings x 10 reps x 10 minutes 24kg

Perform reps at the top of each minute—rest till next minute
Add a rep each week until you reach 20 reps per minute

Looking to pass the KB Snatch test 100 reps in 5 minutes. I'm going to follow this program but will probably need to reduce this to 4 session per week.

http://www.strongfirst.com/strongfirst-sfg-kettlebell-certification-prep-guide/

PMM

08:45 Home

Run 20 minutes

Ab wheel 3x5
Skipping 3x2minutes

Stretch

PMM

16:30 Home

Warm up

Swings 10x10
Pushups 10,9...2,1

Stretch