Another Practice Workout – Kettlebell Snatch and Bodyweight Focus

I am personally experimenting with a few things this week in terms of (personal) programming – and this particular workout was all about reinforcing the change I’ve made with gripping the kettlebell during the snatch.   So its all about “taming the arc” and knowing when, where to time gripping the kettlebell.   At no time did I want to be even slightly fatigued in the hands, and certainly I wanted to make sure I stopped that whole blistering business (amusingly this has been my weak point when snatching the 16kg kettlebell – even the slightly thinner handled “women’s kettlebell” from Dragon Door).   This workout last night helped me maintain that mental focus and coming back to the snatches fresh each time ensured that I didn’t start making compromises – which often leads to ripped hands etc.

I started with Joint Mobility and 20 warm up kettlebell swings

10 Kettlebell Snatches on each side (RKC Snatch test size kettlebell)

2 sets of 10 TRX “Atomic Push Ups”

10 Kettlebell Snatches on each side

Bridges – practicing walking hands DOWN the wall to the floor (a Convict Conditioning progression) 4 sets of 1, with wandering around briefly between bridges

10 Kettlebell Snatches on each side

Pistols mixed practice* 1 on each side with 16kg.  1 on each side with kettlebell in the rack position, 1 on each side 16kg, 1 on each side 1 with kb in rack position, 1 on each side with 28kg kettlebell

10 Kettlebell Snatches on each side

2 sets of 1 dragon flag practice (vanity strikes again!  And these are crazy… a good chance for me to focus on practicing full body tension etc.).    Substitute your favorite intense abdominal exercise here if you wish –

10 Kettlebell Snatches on each side

I finished up with joint mobility

In general, I’m keeping things light this week as I want plenty of room to practice skills like freestanding handstands etc.

*This is another experiment in progress – you may choose to do goblet squats, front squats or wherever your practice is with pistols – 5 sets of 1 per side with or without weight would have been good here too!