Some very strong and promising people worked hard for theircertifications. As I am sure you know, these aren't just handed out, they must be earned. Anyway before I get going too far into the recap, I know you want to check out the workout. I'm working on a full article about the experience for tomorrow.
Begin with Joint Mobility - there's a great mobility complex they teach toand I was so pleased with it I made sure to get a written copy. More on that later.
The following workout is for your "moderate" sizedor if you are -bound, the you would use for the snatching portion of the test. Always remember, there's no harm in starting a little light and moving up, likewise if you're in over your head, switch down a size. The quality of the movement is what matters most.
Warm up with 10deadlifts and 10 2 hand swings.
It's "I Go, You Go*" time. If you have a partner or group split into "A" and "B" groups. While you are swinging your, your partner is resting (but moving around, Fast and Loose style!) I'll denote that below with "A" and "B" as this is great with small groups too! Always remember to be safe though - and rest extra if necessary - but always keep moving.
Set yourtimer for 10 minutes - and repeat the following until the victory beeps sound:
- A: 5 swings, B: Resting
- B: 5 swings, A: Resting
- A: 10 swings, B: Resting
- B: 10 swings, A: Resting
- A: 15 swings, B: Resting
- B: 15 swings, A: Resting
- A: 20 swings, B: Resting
- B: 20 swings, A: Resting
- REPEAT from Beginning!
After that 10 minutes - we did a few pump stretches, reviewed a few of the main points of thesquat (PULL yourself down, don't just fall down) before beginning the NEXT "I go you go" segment. When you see the low rep range, realize once again - looking for quality of movement, and it's not a limbo contest to see "how low can you go." You want to challenge yourself, but if squat depth comes at a cost of form, safety etc. then stop higher up.
Set yourtimer to chime after 5 minutes, and by chime I mean beep in that annoying way.
- A: 2 squats, B: resting
- B: 2 squats, A: resting
- A: 3 squats, B: resting
- B: 3 squats, A: resting
- A: 5 squats, B: resting
- B 5 squats, A: resting
- REPEAT until time is up.
During a brief rest, we reviewed a few parts of the- there are a couple of very new people in class who haven't learned the full yet, so it was fun for everyone to break it down and really focus while keeping elbows straight, wrist straight, location etc. Between doing 30-45 seconds (I lied to you guys in small group a couple times, you went longer than 30 seconds, but I made it equal for both right and left sides - saw some learning happening and wasn't about to interrupt it). Choose a light , balance your shoe on your knuckles, or my old favorite "Invisibell"(Adrienne-speak for no at all)
- Standing to half kneeling, in right hand
- Standing to half kneeling, in left hand
- Rest and discussion q+a**
- kneeling windmill, in right hand
- kneeling windmill, in left hand
- Rest and discussion q+a
- to elbow, in right hand
- to elbow, in left hand
- Repeat if you have time.
Finally last little bit of fun, be sure to switch hands!:
- 20 seconds 1 hand swings, 10 seconds rest/switch hands
Go for 8 total rounds! :)
Cool down and do your favoriteexercises. We added in some extra wrist/finger mobility stuff at the end - or as I like to say "OK it's 'Karate Kid' time!"
*If you are practicing alone, just keep the rests as short as you safely can
**Again, if practicing alone, bring out your books/notes/etc and review the standard of the mov