A) Practise:
10-15mins of snatch practise
-If you don’t have a barbell then try to use a broom stick
-If you have a db/kb you could do some single arm snatches and focusing on efficiency and working that single arm overhead squat
-If you have a barbell and some weight you have 2 options:
1: Keep it light and just move for 10-15mins
2: 10-15mins worth of sets of 3 (with weight)
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B) 12min AMRAP:
16 Alt db snatches (or if using kb’s 8 left arm snatches into 8 right arm snatches)
12 Single arm overhead alt lunges (12 total)
8 Single db/kb devils press (if using a kb then just do a press up/burpee to the side then grab kb to finish it off)
4 Burpee box jump overs
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C) 2-3 Rounds:
2 TGU e.a
30 Sec hollow body rock
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Notes:
Part A – To start our day off we are looking at some old lifting. A few of us won’t have access to a barbell so using a db/kb or brooks stick will be just as effective. The aim here is to still stay “in the groove” with these type of movements so when we all meet back up we haven’t lost touch with them.
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Part B – Fairly simple workout this one. Reps aren’t overly too high nor will it be overly heavy, so we should be able to move during most of this. Find a smooth rhythm with these movements and keep your breathing under control, don’t try to rush through just be smooth and consistent. In the later minutes if you are feeling good then look at picking up the pace then.
If you don’t have a box then just do burpees over your kb or db instead.
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Part C – A small bit of core and co-ordination work to finish off.
For the Turkish get ups, if you don’t have a db or kb then try using a weight plate. have it flat in your hand rather than grabbing it. You won’t be going overly heavy but you’ll have to be smooth and focused to keep that plate there. Or you could find a heavy water bottle or even a bucket with a handle.
