Warm Up/Skill Introduction: KB Snatch and KB Overhead Squat
The videos below are some great visual resources. These are challenging movements. The overhead squat in particular will challenge both your strength and flexibility. Have fun!
5×5 back squat
Go 5-10# heavier than last week. This should be getting challenging by the last set.
Using the same KB (52/35), complete the following, in order:
50 Goblet Squats
50 Snatch (25 each side – try sets of 5 on each arm!)
50 Overhead Squat (25 each side)
50 Lunges (25 each side; hold KB any way you want)
Note that you may need to scale down in order to execute the last 3 movements successfully. There is no changing weight mid-workout, so choose a weight that you can use throughout. If you are kind of light on the first movements, just go hard. Keep that intensity up throughout.
max L-hold (on parallettes or pullup bars)
How to KB Snatch, some tips:
KB Snatch Corrections