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