I was trapped at home today so I worked on Jerks and Snatches. I’m still on the PTTP template, but I think this will work well. Two days of DL and SP, one day of jerks and snatches, two days of rest, and two days of Aux. strength work.

Jerks
32 kg.
7x5/5

Snatches
24 kg.
8x10/10

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Everything felt good. Snatches were really good and I was never tired. I’m going to work up on these until I can hit 20/20 easily for my whole snatch test. I got the word this weekend that I’ll be an Assistant Instructor at the RKC in San Diego this August. All instructors have to pass the new snatch test, which is 100 reps in 5 minutes regardless of bodyweight. I’ll do it easily.

Below is some video of my Jerks. If you have any constructive criticism leave it on youtube. These were GS style.

Tags: jerks, snatch

Snatches (Fast Style)
24 kg. 5x15/15

-Fast style means I was probably between 25-30 snatches per minute. Normally my advice when doing the snatch test is to slow down, but for my purposes here I’m trying to build up some speed on the 24 kg. while retaining solid form. The toughest part with these was dialing my snatch form back in after not having done many below the 32 kg. for a while

Swings
32 kg. hooked up to a purple jump stretch band.
5x10
-Ouch. Want power development? Here you go.

Here’s a basic breakdown of how I used the JS Band.



Get jump stretch bands here.

Tags: kettlebell, , snatch, swings, jump stretch bands