The small group learned and/or reviewed the- so I wanted to create a workout that would allow for plenty of practice - both for the new members of the group as well as the more experienced. We also wanted to get in some time with the for variety.
Beginners use lightfor the snatching portions of the workout - the main point of this is to get in some good solid practice - not to get bruises or become unsafe in the form.
More experienced participants may wish to do this with theirtest sized ... for the "heavy" , bring out some of the largest ones you have at your gym, scaling of course to the participants abilities.
Joint Mobility warmup, form review, 20 2-hand swings with a moderate sizedthen begin:
Five rounds of the following, resting as needed for beginners, resting minimally for intermediate-advanced:
|Exercise||Rep Range - Beginner||Rep Range - Intermediate|
|Snatches||5 Right, 5 Left||10 Right, 10 Left|
|Heavy 2 HandSwings||10 swings or 10 deadlifts||10 swings|
I try to have a variety ofavailable so participants can switch up or down when necessary.
We then got out the ropes and had MORE fun - 30 seconds on, 30 seconds off, switching stations during the breaks:
- Drill (basic up/downs or alternating up/downs)
- Heavy swings
- style plank
Depending on the number of participants (and number of battling rope set ups you have) you might need to add stations or fix the rotation a little to accomodate everyone. Be creative, but always be safe.
Cool down with more Joint Mobility