7.1.13 Training Sessions (2)

Workout 1
2×5 Wall Squats
20x Balancing Leg Swings
2×10 Shoulder Dislocates
Then:
15x Squats +
10x Jump Squats +
5x Tuck Jump +
2x Knee Jump (for those that can)
Rest 60s, repeat once
Then:
Weighted Pull-ups (wide-grip, pronated) @ 30X0 tempo
3-3-3-3-3
Rest 3 minutes between sets, during which time perform 10x Goblet Squat @ 50/30 + 10x “Strict” Push-ups
Then:
Set a clock for 18 minutes
Do 1:00 minute max effort burpees (shoot for >15) right into
3:00 minutes of…
12x Toes-to-Bar +
6x KB Push Press @ 2×40-50/20-30
Rest 2 minutes, 3 rounds
Then:
10-Minute KB Snatch Test (50/35)
Switch hands as needed, but KB cannot be put down. Record total reps into profile. 
Then:
Cool Down
 
Results
10-Minute Snatch Test (Rx only):
[gp_workout1]
 
 
Workout 2
2×10 Shoulder Dislocates
3×8 DB Arnold Press
3×5 Strict Push-ups
The:
5-minute mobility
Then:
Weighted Dip
3-3-3-3-3
Then:
Work up to 5RM CG Bench Press with chains
Then:
Close-Grip Bench Press with chains +
Hanging Rows to failure
5 sets
Rest plenty between sets
Then:
Cool Down
 
Results
[gp_workout2]
 
Coach’s Comments
The Secret Service Snatch Test (SSST) is a test we’ve been doing in some form for about three years now. It’s one of our benchmark data points and I try to come back to it every so often. I like the test for several reasons. 1.) It teaches efficiency in the KB Snatch. The slightest departure from perfect technique makes the test 10-40% more difficult depending on how bad your form is. 2.) There’s a huge mental aspect to the test. The original test only allows the participant to switch arms once. And while we allow as many switches as needed, we make our athletes hold the KB throughout the ten minutes in a fully upright position. This places added stress not only on the postural muscles and grip but also to the mind, something I deem crucial to our training style. 
 
I hesitate to emphasize the test too much as a measure of fitness because most people’s hands rip before they can get to the point of true aerobic stress. However, for the more experienced Snatcher it offers some measure of progress.
 
Check out the video below. It shows a male athlete doing 266 reps in 10-minutes with a 24kg KB!  Renate has the gym record at 230 reps with a 40#. And Jordan boasts the male record with 153 reps @ 50#. The athlete in the video has flawless technique. There is absolutely no wasted movement. Granted, he’s using a competition-style bell, which is easier to handle than the kettlebells we use, but there’s still no disputing his artistry and grace.