After a last minute sudden location change (rain poured down from NOWHERE a full 2 minutes before small group), we carried on with the full workout you see here -- I'll also write it out in case the little graphic is too difficult to read for any reason. Also, clicking on the image will make it full size... which is huge.
With the inclusion of the 5 minutes, 100 snatches after a significant warm up, you'll notice that thisworkout clearly isn't for everyone--as written. Possible alternatives include 130 one arm swings with an appropriate weight, praticing snatches in the same time period but without a hard rep goal, or for a beginner 30:30 - thirty seconds 2 hand swings, thirty seconds rest for the five minutes.
As for the circuit itself, thedeadlifts can of course be done with any weight you have handy which is appropriate. Also, instead of archer push ups from , you can choose whichever variation is difficult for you at a rep range of 8-10 (but note that we are only doing 5 reps per round).
This one was surprisingly a lot of fun and a nice way to get in some practice on a whole lot of SSST workouts we had been trying earlier this year.favorites. Lately our training has featured a lot of weighted carries, which are fantastic, but it was nice to get back to some of the basics and some of the benchmarks like the 100 snatches in 5 minutes test right there near the beginning of the workout. I was pleased to see that my own progress had rendered that formerly formidible test to be not a big deal. In fact I was hardly taxed by it, and it used to practically destroy me just a few years ago. I think this is somewhat due to improvements in general conditioning but also the reality check of the
I had made a point to do all the snatching with the weight that I would be required to use for the requirements have been updated a little while back, so if you haven't looked at it in a while, click here and read carefully.test. Those
So for those of you who would rather read it out in text here we go:
We began with a rather comprehensivewarm up (very similar to the one that's actually spelled out in the current upgraded and manuals...).
The Convict Conditioning Vol 2 Trifecta is simply a few reps of a , an L-sit, and a twist. We each do these at our current level in the progression (or regression) both of which are very nicely outlined and taken into the stratosphere in 2. In fact, I actually leave a bookmark in the section of the book for that reason.
Then each person selected an appropriatefor doing 10 alternating get-ups in a row. Beginners (or anyone really) can also opt to do these thoughtful, not-rushed, get-ups without any weight at all. At that point I'd recommend really taking full advantage of the pauses between each of the 7 segments to find where you really fit into the movement and vise-versa.
I set an interval timer to chime on the minute every minute for 5 minutes, since this can be helpful for learning or adjusting a pace forsnatches. It's also helpful for anyone who might be doing a different variation while we're snatching.
After those 5 minutes we made sure to get some water before discussing the following circuit:
4x through this circuit (we went a little bit over our usual allotted time, so if you are pressed for time, 3 rounds might be more appropriate):
- 10 each side one leg deadlifts
- 10 each side rows
- 10 thoughtful deadlifts with the " "
- 5 archer push-ups (or harder/easier variation whichever is suited to you!)
- 5 each side front squats
- 30 second hollow body hold
- 3 "up dog, down dog" aka "pump stretches"
Finally, we cooled down with our basicmoves.
Hungry after all of that? Look what arrived yesterday from Space Girl Organics!